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Hitting a plateau can feel discouraging but it's not the end of the road. In fact, it's a sign you're in the game. EVERY client I’ve worked with hits a stall at some point, and it usually comes down to a few key behaviors. Here are a few examples..
1. The Total 180 Change
One client, went from zero workouts to training six days a week overnight. At first, the scale dropped and his energy soared. But after three weeks, his motivation tanked. His sleep was worse, and the workouts felt like punishment.
We scaled him back to 4 days of structured strength + cardio, prioritized sleep, and within two weeks he was progressing again and enjoying the process.
2. No Nutrition Game Plan
You can’t out-train a poor diet. A busy mom I coach, was working out 5x per week but stalled for months. We looked at her intake turns out, she was undereating protein and snacking through stress.
After adjusting her meals to include 30g of protein in her first meal, adding pre-logged snacks, and keeping dinner consistent with a lean protein + carb + fat structure, she dropped 6 lbs in 5 weeks. More importantly, her energy came way up.
3. Turning a slip-up into a disaster
One of the most common killers of momentum. If someone misses a workout or eats off-plan, they throw in the towel for the whole week. One of my clients used to say, “I’ll really start Monday” every Thursday.
We reframed it: “Never miss twice.” Allowing for life to happen without halting progress. She started walking on off-days and owning her choices without guilt.
4. No Accountability
Let’s be real, it’s easy to let yourself down (you can always find a reason). But when someone is checking in, tracking your wins, and keeping you honest, you stay engaged. One client sends me a photo of her post-workout shoes every morning. It’s a habit that takes 10 seconds, but she hasn’t missed in 3 months.
Want help getting unstuck?
All of these things can halt your progress or even kill your fitness plan completely. Good news is getting unstuck is simple, you just need to plan ahead and more then likely tweak just a few behaviors. Bad news is that it is not easy, especially on your own.
We are creatures of habit doing things solo is very hard, an accountability partner can speed up the change and make things waaaayyy easier. If you don’t have someone that isn’t making a change themselves, joining a gym or finding a coach is the way to go!