Key Takeaways

• A slump is a mental and/or physical state that prevents one from beginning or returning to healthy habits.

• A lack of motivation can be mitigated by making more achievable goals and finding an incentive that replaces fleeting feelings of inspiration, while the frustration of not seeing results may necessitate a specific diary of performance and/or a dietary change. 

• Feeling fatigued should be combatted by prioritizing adequate sleep, eating protein-rich meals, spending leisure time doing hands-on activities and enjoying time with others instead of scrolling on one’s phone.

• If coming back from a long break, it may be necessary to adjust training goals so as not to overexert and to give oneself grace if not able to reach previous limits.

• Enhance gains with Oh!mino® Muscle Synthesis Activator and Creatine Complex, delivering all nine essential amino acids, including BCAAs, electrolytes, and adaptogens to accelerate muscle growth, recovery, and performance.

Get Back on Track: Strategies For Avoiding and Escaping Slumps 

A slump is when good habits are not adhered to and it feels as if nothing will get one back into the swing of things.  This is a normal experience for all people, including those in the fitness space.  Even though it is a common occurrence, one need not let a slump dictate his decisions.  The best thing an athlete can do when in a rut is to take actionable steps–mentally and physically–to get back on track.

Types of Slumps

There are many instances of slumps and ruts within one’s life, some of which can be sorted into these categories: a lack of motivation, not seeing any results, constant fatigue and/or the difficulty of coming back after a long break.  These ruts function within the fitness world as well.  An athlete will experience these negativities at certain points, making critical the knowledge of how to best combat them.

Lack of Motivation

A lack of motivation may be the most common rut one may experience.  Inspiration comes in jolts and feels powerfully sustainable, until it is not.  When inspiration dips, so too will the inherent motivation associated with that task.  It is possible to generate feelings of motivation inside oneself, however, this often ends with feelings of guilt for not participating sooner in the desired activity.

Not Seeing Results

Not seeing the results that one is working for is inherently discouraging.  One may lift as heavy as possible or run many times per week, but the gains remain elusive.  When results do not immediately appear, this will cause many to pause the work they are doing.  Why work if nothing changes?  This mindset has led many individuals to quit their workout plans.

Feeling Fatigued

Consistent training and movement can lead to fatigue if not engaging in adequate recovery practices.  Conversely, no training and little movement can also result in fatigue, as no energy has been cultivated for use.  The result of both polarities is a cessation of training with the former, and continued sloth with the latter.  How can these cycles be broken?

A Long Break

Often, circumstances of life may intrude upon daily routines.  This is natural and normal, but it can break many good habits that have been previously cultivated.  Returning to training after a long break can come alongside different emotions: guilt for having stopped, embarrassment when comparing to others and/or defeat because of acquired physical losses.  Regardless, it is essential for one to get back to ordered, beneficial habits.

Lack of Motivation

Lacking motivation is very common, and its solution is very practical.  One can become dependent on feelings of motivation, but these emotions are fleeting.  Instead, adjusting one’s performance goals, finding the right incentive and choosing to be active with others will serve to replace the need for constant inspiration. 

Adjust Performance Goals

One may feel motivated to achieve impressive fitness goals.  This is good, but this initial surge of energy will be lost.  In order to keep on a manageable track, make smaller goals that can be progressively worked toward.  For example, if the goal is to do one set of 20 pull-ups, start first with a pull-up machine or a resistance band for support.  Then, alongside other back workouts, strive to hit five pull-ups, followed by 10, then by 15 and then reaching the final goal of 20.  Marking progress along the way is crucial in keeping adherence to the task.

Find Your Incentive

Feelings of inspiration will fade, so one must have something with which to replace the need for this emotional high.  Instead of relying on emotions, rely instead on a firm incentive.  If the goal is to lose a certain amount of weight, keep that goal on the mind when making progress markers.  If the goal is to continue to look healthy and good for a significant other, keep them on the mind when feelings of motivation are low.  An incentive will get the athlete through times when training is not preferred.

Move With Others

If one prefers to exercise alone, then that practice should be followed.  However, if one is having a hard time getting back to training, taking a buddy to the gym or running in a group will offer feelings of mutual encouragement.  Supporting and pushing one another will generate positive feelings that will be associated with training.  Not only will this drive more training, but time with others is beneficial for cognitive health and overall wellbeing.

Two women on working out with two pilates reformers.

Not Seeing Results

One of the most discouraging aspects of training is not seeing results.  Many factors can influence a perceived lack of results, but a few courses of action can be followed that will enable one to more accurately measure their gains.  Keeping track of one’s performance, making necessary dietary adjustments and supplementing with essential products will all make key differences.

Keep Track of Performance

This can be as simple as taking note of each days’ sets and reps or mileage and pace.  One may perceive that no results are accruing if they do not have hard, evidential proof.  Seeing reps increase over time will give way to handling more weight, and seeing more mileage put away will encourage future runs.

Monitor and Adjust Diet

Sometimes, one’s training will be sufficient, but his diet is inadequate.  By using different macro-calculator softwares one can obtain insight into daily caloric needs.  Keeping track of daily macronutrients may feel like a chore at first, but when dietary changes result in visible gains, one will be encouraged to keep tracking and to keep training.

Proper Supplementation

A proper supplement may be the missing ingredient to an otherwise ideal workout schedule and dietary plan.  Muscle synthesis (growth and recovery of worn lean tissue) is not always optimized by diet alone.  A product like our Muscle Synthesis Activator will stimulate muscle growth and repair more effectively than other supplements, quickening recovery and leaving the athlete ready for the next workout.  Muscle growth will be instigated, allowing for the athlete to see and feel real results.    

Feeling Fatigued

Nothing is more physically demotivating than being in a near-constant state of fatigue.  This can occur from over-training, the body’s muscles worn and tired and intracellular fluid levels imbalanced.  Or, fatigue may arise when neglecting activity and movement.  Constant sitting and a lack of blood flow will result in a brain fog that feels impossible to escape.  Fatigue can be mitigated by prioritizing good sleep, eating whole foods, getting off screens (to the best of one’s ability) and proper supplementation.

Prioritize Good Sleep

Prioritizing seven to 10 hours of sleep each night is essential for optimal functioning.  Too much food (or the wrong kinds) and screen time before going to bed will harm overall sleep quality and quantity.  Consistent exercise will enable one to sleep deeper and with more regular rhythms, as the body will be craving a chance to recover and synthesize muscle.

Eat Whole Foods

Brain fog and overall fatigue is stimulated by eating junk foods: high calorie, low protein, with artificial flavors and ingredients one cannot pronounce.  Opt instead for eating only real, whole foods.  Make consuming enough protein (roughly one gram of protein per pound of body weight, daily) through high-quality foods the goal.  This will directly combat brain fog and overall sensations of permanent fatigue.

Get Off Screens

Many individuals work all day with screens, which is inevitable.  However, when one leaves work, choose instead to do real things with real objects.  Working out, reading, hiking, spending time with loved ones, crafting, etc.  Endless scrolling on one’s phone will decidedly result in mental fatigue, blocking any drive to work out or perform any life-giving activities.

Proper Supplementation

Fatigue can be mitigated by proper supplementation.  The adaptogens present in our Muscle Synthesis Activator have been studied for their effects on increasing focus, reducing stress and improving overall mood.  Additionally, our caffeinated versions contain 100mg of pharmaceutical grade caffeine, the minimal clinical dose for increased focus. 

Woman eating a bowl of healthy food whilst leaning against a yoga ball.

A Long Break

When life events interrupt one’s plans, many habits will come to a standstill.  This is normal, but it is important to make an effort to return to healthy habits once the chance arises.  During a break of any extended period of time, previous gains may be lost.  While discouraging, it is not an excuse to never return to the gym, pool or track.  It may be best to create new goals, ease back into a training schedule and most importantly, give grace when previous levels of athletic performance cannot be reached.

Create New Goals

Previous athletic feats may not be achievable at this stage, warranting the creation of new goals.  By using previous endeavors as benchmarks, work on smaller goals initially.  If an athlete was able to do 20 pull-ups in a set, yet after a long absence can only reach 12, set 15 as the next goal, with 20 following.  Prior PRs will be met in due time.

Ease Back Into It

If an athlete was training six days per week prior to a long hiatus, it may be beneficial to begin with three or four days per week.  This will allow the body to warm-up to previous levels of energy expenditure.  Attempting to spend the same amount of time in training as before will lead to rapid burnout.  Ease into a simpler training regimen before upping to more intense workouts.

Give Yourself Grace

With any slump that an athlete may find himself in, it is essential to give oneself grace.  Previous accomplishments may not feel readily repeatable, which is logical.  Time off will alter one’s body composition.   Even so, one can feel confident that prior levels of athletic achievement can again be reached.  Therefore, step out and return to healthy habits with achievable goals and much grace.

In Conclusion

Finding oneself in a slump is a common, human occurrence.  Life events can interrupt routines and motivation will dwindle.  While slumps occur, it is essential to make tangible lifestyle changes to get back on track.  Even if results seem few and far between or brain fog seems never to dissipate, it is up to the individual to step out and take control of his situation.  Do this with grace, as setbacks will occur and mistakes will be made.  Go out and respond in healthy ways to life’s curveballs.

Enhance Your Gains with Oh!mino® Muscle Synthesis Activator & Creatine Complex

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Oh!mino® Muscle Synthesis Activator

Our patented formula delivers all nine essential amino acids, including the crucial BCAAs, in an optimal ratio to fuel muscle growth while minimizing soreness. Designed for pre-, intra-, and post-workout use, it stimulates muscle protein synthesis up to 11x more than whey protein and 20x more than standalone BCAAs, helping you recover faster, reduce stiffness, and train harder. 

Enhanced with adaptogens and fully balanced electrolytes, it supports endurance, hydration, and overall performance. Non-dairy, vegan, and free from sugar, carbs, calories, and artificial additives, it’s a clean, science-backed supplement trusted by athletes.

Oh!mino® Muscle Synthesis Activator supplement container.

Oh!mino® Creatine Complex

Our patented Creatine Complex combines clinically studied forms, micronized Creatine Hydrochloride and Creatine Monohydrate, with adaptogens to boost absorption by over 300%. Each scoop delivers 3 grams of free-form creatine to support muscle growth, enhance recovery, and improve training endurance. 

Delicious lemon-lime flavor makes it easy to stack with our Muscle Synthesis Activator or use on its own for maximum results. Designed for pre- and post-workout consumption, it complements your training regimen while keeping your supplement routine clean, vegan, and free from unnecessary additives.

Together, Oh!mino® Muscle Synthesis Activator and Creatine Complex provide a comprehensive, science-backed approach to building lean muscle, accelerating recovery, and enhancing performance, all with a clean-label formulation that supports serious gains without compromise.

Creatine remains one of the most researched supplements for muscle volume and strength.

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Frequently Asked Questions (FAQs)

How can I tell if my slump is from overtraining or mental burnout?

If one’s body is feeling fatigued and physically tired from repeated, intense training sessions, then the slump may be from overtraining.  If certain areas of one’s life have been presenting excess stress and concern, the added, intense workout sessions may be contributing to a mental burnout. 

How can I best track my workouts?

This can be done through many different apps and programs.  Workouts can also be tracked by taking a note of each workout, set, rep and weight, or how many miles were covered in a given amount of time.  Tracking workouts can be readily tailored to one’s preference of data collection.

How should I track my diet?

Many apps and websites offer macro-tracking services, as manually inputting nutrient amounts can feel tedious.  Once an athlete has the knowledge of what quantity and quality of foods fit his daily caloric needs, he can approach each meal with confidence.

Does your Muscle Synthesis Activator actually enhance results?

It does!  With all nine EAAs, five primary electrolytes and herbal adaptogens, our all-natural blend is 11x more effective than whey protein in stimulating muscle synthesis, and 20x more effective than BCAAs.  As long as the individual is displaying real effort in his training sessions, our MSA will support the muscle synthesis required for optimal muscle growth. 

At what point should an individual seek professional help for chronic fatigue or lack of motivation?

If a physical and/or mental fatigue persists throughout attempts at a restored fitness routine, and/or a loss of motivation seems to dominate certain areas of one’s life, seek consultation with a healthcare professional.