The Real Reasons Your Workouts Aren't Working

Despite most people's best efforts, getting the results they're after, whether it be gaining strength, looking a certain way, or increasing balance and flexibility, remains elusive. No matter how much work you put in or how many different things you try, perhaps you still haven't reached that goal you've been after for so long. What do you do now?

Before you blame genetics, your calendar, or your age, consider this: the problem could be simpler than you think.

Here are some tips to consider when troubleshooting your routine:

YOUR TRAINING

• You're cramming too many sets into one session. After a certain point, more volume stops helping and starts hurting your recovery. Split it across more days.

• Your sets aren't hard enough. If you could've done 5 more reps, that set barely counted. Get within 1-3 reps of failure.

• Going too light for too many reps just makes you tired (I'm looking at you, Pilates); it doesn't build muscle.

• And if you can't do the "perfect" workout? 10 push-ups beats nothing. Always.

  
  

YOUR NUTRITION

• Stop fighting your hunger patterns; work with them. If you want to eat more at night, structure your day so you can.

• One bad meal doesn't ruin your day. One flat tire doesn't mean you slash the other three.

• If you finish eating and wouldn't eat plain oatmeal right now, you're not hungry. It just tasted good.

• Keep trigger foods out of your house. If one cookie makes you want ten, don't eat the one.

• Traveling or off-routine? Just do your best. That's enough.

  
  

YOUR BODY

• You sit all day and wonder why your back hurts. Your glutes are off, your head is drifting forward, and your spine is paying for it.

• Spend 10-15 minutes a day on basic maintenance: move your joints, mobilize what's tight, breathe properly.

• Go barefoot more. Sit on the floor more. Shift positions constantly.

  
  

While I'm just scratching the surface here, if any of these piqued your interest, I'd recommend diving deeper. And remember: this stuff takes time, and your brain will lie to you about your progress because it sees you every day. Stop quitting and give it a chance to work.

P.S. If you're feeling stuck, email me at nikki@njhealthfitness.com. I'm not taking any more coaching clients at this time, so I swear I've got nothing to sell you. I'm here to help!