5 Tips To Get Out of Your Fitness Rut, With Trainer Stephanie Chapel

Processed with VSCOcam with c1 presetThe beautiful (and pregnant!) Stephanie Chapel is wearing the Exertion Bralette in Water Blue/Slate Grey

We’ve all experienced it. We’re tired. We’re bored. We’re full of excuses. We just don’t see the results we want – as fast as we want them. The dreaded fitness rut hits all of us at one time or another, and no matter how hard we try, we just can’t quite muster up the gumption to get out there and get going.

We lose our drive, our enthusiasm; we become mired in that dreary moment when all our usual exercise routines seem…well…routine. We talked with trainer Stephanie Chapel about the best ways to climb up and out and get moving again.

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Stephanie is pictured here wearing the Luma Chaturanga Capri in in Black 


You have to remember that you’re working out for a reason: to be healthy. But sometimes we forget the larger goal, and a routine just doesn’t become fun anymore. At that point, it’s important to hone in on the reasons why you are doing this for yourself in the first place. You have to start any exercise routine with a reminder of the big picture, your goals for overall health and well-being. And from there, define a small, tangible, attainable goal for yourself. Maybe you want to feel good in those jeans or you have a wedding or a beach vacation coming up and you just want to be feeling your best. So create short term goals without forgetting the long-term picture. Create a goal that is doable, something to look forward to.


A change of pace is always helpful. What sort of exercise are you doing on a regular basis? Often, muscles get used to an activity and the activity may not affect your body as significantly as it once did. So try something new. It is best to explore exercises that we think are fun, we want those endorphins going, we want to challenge ourselves. Trying something different excites both the body and the mind and is so rewarding, on so many levels.


Exercise with other people. Friends, partners, co-workers, especially if you are trying something new, it is hugely helpful to have a social community based around your fitness routine. It is not only a great way to make exercise more appealing and interesting, but also more fun. Most importantly, by having a partner in your fitness commitments, you become accountable to others, not just to yourself.


This one is huge. Diet is about 80 percent accountable for the results you want to achieve in your health and wellness goals. Sometimes talking about food overwhelms people, but it is important to really think about what fuels you are putting in your body. It’s a cliché, but what sort of vehicle are you? Are you a well-oiled machine that runs at its best? Food matters.

I always start with hydration. Are you drinking enough water? Are you hydrating properly? Hydration is key.

With food, it gets more complex. There are so many trends right now. To keep it simple, the three big things to keep in mind are that you want a good source of protein, a good source of fat, and a good source of carbohydrates, at every single meal. A lot of people don’t eat enough protein, but even if you don’t eat meat, there are plenty of protein options (like veggies and beans). Protein will keep you feeling full and satisfied. Often our craving for sugar comes from a need for more protein in our diets, so really look at your water and your protein intake. Second, look at your good fats – coconut oil, fish oil supplements – all these can both regulate your metabolism, and lubricate your joints. The goal is to not have inflammation or pain when you exercise. And third, include good carbs in vegetables and fruits, legumes, quinoa and other healthy grains. Stay away from refined sugar, and sugar in general.

And finally, look at the ingredients of what you’re eating. Ask yourself, ‘Can I pronounce this?’ ‘Do I know what it is?’ Are there more than say, six ingredients? Is the expiration date beyond a year? Focus on making sure you’re eating real food –rather than worrying about the calories.


One of the biggest complaints my clients have is that they just don’t feel they have enough time for exercise. But the funny thing is, especially as women, we make time for anything and everything else. I know. I have a two year old and I am busy and I feel the same way sometimes. But you have to make the time, the same way you make time for a doctor appointment or for a work meeting. You have to schedule an appointment with yourself for your health and wellness. Whether it is just a 15 or 20-minute walk, taking care of YOU first is only way to be more present and more confidant. That time you take to take care of yourself will affect not only you, but also your family and your loved ones – the people that matter most in your life. Everyone benefits benefit from you making time to focus on your own health and wellness. It may seem like a sacrifice, but one so worth making in the long run.

How do you get out of your fitness funk? What did you do to take your fitness goals to the next level? Share it with us in the comments below!


July 22, 2015 at 1:01 pm

Good ideas…this really speaks to me right now because I just got back from my 3-week honeymoon and I’m kind of in a slump after that long vacation. I think a good short-term goal is to get outside and walk or run with my dogs for 30 minutes a day for the next seven days. It’s not a lot, but it’s a start and will get me back into the routine.

Stephanie Chapel

July 22, 2015 at 1:05 pm

That is such a great idea! Sometimes I give people “21 day challenges” to kick start that short term goal. This is in case there is no serious “event” coming up! Keep up the good work. Your dogs will be stoked too!


July 23, 2015 at 6:08 pm

I love these tips! They really cut through all the confusion that is out there on diets and the latest health trends. I am somewhat of a health nut, but even I get in a rut. Whenever I get back on the health wagon, I realize how exercise and diet are connected. A good workout makes me want to eat healthy and vice versa. So as hard as it is I force myself to get my heart rate up and I’m halfway there.


July 29, 2015 at 8:58 pm

What got me to make time to get out there and exexcise is kind of funny…..
we were out boating and my husband snapped a photo of me. When I saw it I realized I really needed to make time to get back into shape. So now both of us are motivated and happy to make time …. I’m just feeling a little desperate. .. lol . Okay ….a lot

Team Athleta

August 06, 2015 at 11:19 am

Mindy, it’s great that you have a partner to help motivate you! We think that’s half the battle. Stay positive, and keep trying new things!

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