NOT Achieving Your Fitness Goals? CHECK THIS OUT...

At the gym the other day, I had a conversation with a member who's been training with us for a while now. They expressed frustration, saying, "Jared, I can't seem to lose this last bit of weight"

This is a common concern. Often, the lack of perceived progress is just that - perceived. In reality, many people have made significant improvements.

Let’s explore a few universal factors that might be affecting your perceived progress.

A Note Before We Start
Remember, trying to address everything at once can be overwhelming. Focus on one area at a time for the best results.

1. The Importance of Quality Sleep
Sleep might seem like an unusual place to start, but it’s crucial. Many people are chronically sleep-deprived, and this affects everything from energy levels to decision-making.
Consider the example of Padrig:

• Padrig thinks 6 hours of sleep is sufficient.
• He stays up late watching TV or scrolling his phone.
• In the morning, he needs multiple coffees to function.
• Lunchtime fatigue leads him to unhealthy food choices.
• More coffee and pre-workout supplements keep him going.
• Nighttime is a cycle of exhaustion and poor sleep due to caffeine and alcohol.

Sound familiar? Improving your sleep hygiene can significantly impact your overall well-being and fitness results.

Here’s how:

• Determine when you need to go to bed to get 8 hours of sleep.
• An hour before bedtime, turn off all screens. Read a book instead.
• Get into bed—not the couch. Ensure your bedroom is cool and dark.
• Use a white noise machine and practice deep breathing.

After a few nights, you’ll notice the difference. Quality sleep can enhance every aspect of your fitness journey.

2. Aligning Nutrition with Your Goals
We don’t label food as "good" or "bad." Instead, consider whether your eating habits align with your goals. For instance, Padrig's poor sleep habits lead to poor nutrition choices.

To improve:

• Assess where your current habits fall on the nutrition spectrum.
• Determine what changes you’re willing to make to reach your goals.
• Consider setting up a consultation to discuss nutrition tailored to your needs.

3. Training Intensity: Finding the Balance
While overtraining is rare among the general population, undertraining is more common, often due to inadequate recovery.

Evaluate your current training intensity:

• Could you increase the weight or pace?
• Are you following the intended workout intensity?

For example, if a workout is rated at RPE 8 (Rate of Perceived Exertion) but you finish feeling you could have done more, you might be at RPE 5 or 6. Adjust accordingly.

Additionally, consider adding another training day if you're consistent but still not seeing desired results.

4. Setting Personal Goals
Avoid setting goals based on others' expectations. Focus on what truly matters to you. During consultations, I often ask clients what they genuinely want. Many realize they want to feel good and capable, rather than hitting arbitrary milestones.
If your goals are aligned with your values, you’re more likely to stay motivated and satisfied with your progress.

5. Staying Hydrated
A simple but often overlooked aspect—drink more water. Proper hydration supports all bodily functions and can enhance your workout performance.
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6. Understanding Your Training Age
Fitness progress takes time. At CrossFit Wolfram, we consider the first year of training as the introductory phase. Years 2-3 are for beginners, and beyond that, you become seasoned.
Be patient with yourself. True progress and significant gains require consistent effort over an extended period.

If you’re feeling frustrated with your progress, remember that improvement often comes in small, steady steps.
Focus on quality sleep, align your nutrition with your goals, train at the right intensity, set personal goals, stay hydrated, and be patient with your training journey.


​If you need personalized guidance, we're here to help. Book a free No-Sweat Intro at CrossFit Wolfram today by clicking this link: https://www.crossfit-wolfram.com/nosweatintro-767787.html.
Our team is dedicated to understanding your unique goals and helping you design a fitness plan that suits your busy life. Summer is your moment to shine, so seize it and transform your life.

​We’re excited to welcome you to the CrossFit Wolfram community and support you on your journey to better health and fitness!


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- Jared​