Are You Stuck In A Training Rut?

Hey hey,

Today's newsletter was inspired by a question I received on this week's podcast episode.

Listen to the podcast on Apple Podcasts or Spotify.

✨ What to do when you're in a rut with all things strength training? ✨

First, let's normalize NOT feeling motivated every single day to go to the gym.

If you're always relying on motivation, you'll have a very hard time maintaining any consistency.

It's easy to feel motivated when you're starting a new workout routine (just like when people are ALL IN on Day 1 of a new diet...until they reach day 9 and they're sneaking chips and cookies).

It's also easier when everything is lining up perfectly.

You slept great, you woke up before your alarm, your body feels good, you have lots of time to get your workout done, you found parking easily, all of the equipment you need is available.

Well, that scenario is rare.

So, when I say expect to have days or weeks or months where motivation is nowhere to be seen, I'm dead serious—expect it.

If you want to work out for the rest of your life, it's IMPOSSIBLE to feel motivated every single day.

And you're not failing or doing anything wrong if you have those weeks.

That being said, what if you're really consistent, you generally enjoy your workouts, but you just can't seem to find that fire to work out?

Maybe you're still going but it's like pulling teeth, or you're just going through the motions.

💪Here are my suggestions:💪

Take a break! As the weather gets nicer, spend more time outside. Go for a hike, play pickleball, ride your bike—two weeks away from the gym might actually do you some good!
Change your environment. Try a new gym!
Try a class. Spin class? Pilates? Yoga? For me, adding in one class of spin and pilates a week gives me enough variety and challenges my body in different ways.
New workout fit! I don't know about you, but when I have a new sports bra or shorts, I CAN'T WAIT to work out in them.
New shoes. Are you in need of a new pair of workout shoes? I tend to wear mine way past their expiration date. But a new pair of shoes can feel life-changing!
Set a new goal. Work towards something! Your first pull-up? Ten consecutive pull-ups? 400lb Hip Thrust?
Try a new workout program (Hit me up if you want me to write you a program!) I also have an eight-week program that's hypertrophy and strength-focused.
NEW PLAYLIST! I don't know about you, but I NEED a solid workout playlist. Or a song that I listen to on repeat for an entire workout—just me? lol. This is my go-to SONG when I want to really push myself and grind out five reps at 360lbs on the Hip Thrust like I did on Monday 😉 (humble brag, sorry not sorry)

I hope these ideas help spark some inspo and put some fire back into your fitness routine!

👀Here's my workout from yesterday. Note: I've started a new training cycle, focusing on a Metabolic Phase for the next 4 weeks.

Quick note on Metabolic Phases: The goal here is to optimize training efficiency by packing more exercise into less time, increasing training density. This is achieved through a combination of high repetitions and short rest intervals (approximately 30-45 seconds or less). Rest intervals progressively decrease over the cycle to bring about the desired metabolic adaptations.

However, my first lift was NOT part of the Metabolic Phase, but everything following was.

Smith Machine Front Foot Elevated Reverse Lunges: 4 Sets x 6-8 reps per leg (rest 90 secs - 2 mins)
Leg Extensions: 8 sets of 8 reps (:40 secs rest). Increased the load on each set.
Hip Thrusts: 8 sets of 8 reps (:40 secs rest).
Horizontal Leg Press: 8 sets of 8 reps (:40 secs rest). Increased the load on each set.
Seated Machine Hip Abduction: 8 sets of 8 reps (:40 secs rest). Increased the load on each set.

Looks pretty easy on paper, right?👀

Try it out and let me know if you found yourself questioning EVERYTHING during those 40-second rests!💀

Are you seeking accountability, support, and effective tools to achieve your health and physique goals?

✨Apply [HERE] to work with me! ✨

Many women who reach out to me already have a good grasp of nutrition and exercise basics, yet they’re not seeing the desired results. They feel burnt out and trapped in a cycle of restriction followed by weekend binges. If you’re ready to crush your goals, enjoy the process, and learn about sustainable tools that empower you to navigate your journey independently...[APPLY HERE]🎉

Sending strength, encouragement, and motivation for your workouts,

Alicia