Feeling Stuck in Your Fitness Journey? Here’s What to Do!

First off, you’re not alone! Many women feel like they should be further along, but progress isn’t always linear. Instead of getting discouraged, let’s troubleshoot and make sure your effort is actually leading to results!

1️⃣ Check Your Nutrition – Are You Really in a Deficit?

🔹 Be Honest with Portions: Even “healthy” foods can add up in calories. Try tracking for a few days to check intake. I like to track my food intake via the "easy diet diary app".

🔹 Protein First: Are you hitting at least 1.6-2.2g per kg of body weight daily? Protein helps preserve muscle while losing fat.

🔹 Calories in vs. Out: You might be overestimating workouts & underestimating food intake. Small tweaks (portion control, reducing snacks) can make a big difference.

2️⃣ Evaluate Your Training – Are You Pushing Hard Enough?

🔹 Progressive Overload: Are you increasing weights, reps, or intensity weekly? Your body adapts, so you need to keep challenging it!

🔹 Strength vs. Cardio Balance: Strength training should be the priority with some cardio added in (like HIIT or steps) for extra fat loss. And ladies following my challenge program, aim for at least 2-3 strength sessions a week and a min 1x cardio session for best results!

🔹 Non-Exercise Movement: Hitting 8,000-10,000 steps daily? Walking adds up big time in fat loss! Let's aim to his those NEAT goals, arrive to training a little earlier and walk around the park or after your training get in a great cool down and get in 1-2 laps, at the end of the week this adds up and in 8, 9 or 12 weeks of a training block, watch your body make amazing progress!

3️⃣ Manage Stress & Sleep – These Can Make or Break Fat Loss!

🔹 Cortisol (Stress Hormone): High stress = more water retention + cravings = feeling stuck.

🔹 Sleep: Less than 6 hours? This affects recovery, metabolism & hunger hormones. Aim for 7-9 hours.

🔹 Mindset Reset: Progress isn’t just the scale! Are you feeling stronger, more energised, less bloated, or lifting heavier? That’s progress too!

4️⃣ Trust the Process, But Also Adjust When Needed!

• Be Patient (at least 4-6 weeks of consistency) before making drastic changes.

• If no progress after 3-4 weeks, small adjustments (slight calorie decrease or increasing movement) can help.

• Focus on wins beyond weight loss – strength gains, better mood, healthier habits!

• If you are a current client of mine, this is also a great chance/time to book in a personal 1:1 check in with me where you can proper communicate what is going on and how I as a coach can be aware and help you make choices moving forward that will get you out of where you are and back on the path to achieving your health and fitness goals! Don't try do it alone, you are paying for a coach so be open and honest with them every step of the way, even when motivation dips and you are not feeling your true self!

Remember don't compare your chapter one to someone else's chapter ten! You are doing amazing and one day will be at chapter ten and look back to see how far you have come and will be proud of yourself that you did not give up!

You Got This!

Coach Kirst xx