First of all, take a deep breath. You're not alone!

We all hit moments in our fitness journey where progress slows down or motivation feels non-existent. It’s completely normal and part of the process.

The good news? You don’t have to stay stuck. Often, it’s just about shifting your mindset, adjusting your approach, and giving yourself a little grace.

Here are 5 things to check in with when your progress feels like it’s come to a halt:

1. Check Your Self-Talk

The way you speak to yourself matters!
If your internal dialogue sounds like “I can’t do this” or “what’s the point?”, it’s going to feel 10x harder to show up and stay consistent.

We all have negative thoughts. But you are in control of whether you let them steer the ship or take the wheel yourself. We have the power to adjust the words we say to ourselves

2. Are You Actually Enjoying It?

This one might sting a little but are you training in a way that YOU love, or just doing what you think you should?

If you’re dragging yourself to workouts that feel like a chore, it’s no wonder your motivation is non existent. We’re not meant to feel motivated all the time — and truth is, we won’t. That’s just part of being human.

But it’s so much easier to show up on those can’t-be-bothered days when you know the thing you’re doing is something you actually enjoy, or that leaves you feeling good afterwards.

Joy = consistency. And consistency = results.

3. Build Slowly, Not All at Once

Going from 0 to 100 sounds good in theory… but it rarely sticks.
It’s not about going “all in” — it’s about staying in. For the long term.

Start simple. 2 sessions a week. 10 minutes of movement. Swapping one habit. That’s the kind of energy that creates real, lasting change.

Stack the small wins, and they’ll carry you through times when things might feel a little stagnant and hard.

4. Celebrate the Sh*t Out of Your Progress

We’re always clapping for others, but forget to hype ourselves up. Start giving yourself props for every step forward — no matter how small.

Did you show up when you didn’t want to? Ate a nourishing meal? Got to bed early instead of scrolling? That’s growth. That’s discipline. And that deserves to be celebrated.

You don’t need a transformation photo to prove your progress. You’re already progressing!

5. Stay Present

It’s easy to get caught up in the big picture, overthinking how far you still have to go. But the real picture? What's going to happen next month, next year, is about what actually happens in the now.

Ask yourself:
✨ What can I do today?
✨ What’s one small action I can take right now?

One moment at a time. That’s all it takes.