We’ve all been there. The alarm goes off, and you just don’t want to get out of bed. The idea of eating clean feels exhausting, and the gym? Forget about it. Whether you’re a seasoned CrossFitter or just starting your fitness journey, falling into a rut is part of being human. But here at Outsiders CrossFit, we believe ruts don’t define you—how you respond to them does.
Even as the CEO and owner of Outsiders, I’ve hit that wall. I’ve found myself avoiding the workouts, drifting from my routine, and letting the momentum of inaction take over. And I get it—when you’re stuck, the last thing you feel like doing is something hard. But that’s exactly why you need to.
The Power of Showing Up
One of the simplest, most powerful actions you can take to break out of a rut is this: just show up. Don’t worry about crushing a PR or having the best score for that workout. Just walk through the door. Science backs this up. According to research from the American Psychological Association, physical activity is a proven mood booster. Moving your body releases endorphins, which naturally lift your spirits and help you reset your mindset.
When we choose movement, we choose momentum. A single workout might not solve all your problems, but it shifts your state. Your brain gets a dose of dopamine and serotonin, which can help break the negative thought loops that keep you feeling stuck. There’s even evidence that moderate-intensity exercise can be as effective as antidepressants for some individuals dealing with mild to moderate depression. That’s powerful stuff.
At Outsiders, we do hard things. But we do them together. And there’s real magic in surrounding yourself with people who are grinding, sweating, and pushing through, just like you. When you’re in a rut, isolation can deepen the hole. But community? That’s what pulls you out.
Momentum > Motivation
James Clear, in Atomic Habits, writes: “You do not rise to the level of your goals. You fall to the level of your systems.” Getting out of a rut isn’t about waiting for motivation to strike—it’s about creating small wins that compound. One workout. One healthy meal. One good night’s sleep. Stack them, and you’ll feel your momentum build.
Momentum builds confidence. Confidence builds identity. Identity builds sustainability. And suddenly, you’re not just someone trying to get out of a rut—you’re someone who shows up, someone who keeps going, even when it’s hard. That shift changes everything.
Missing a day happens. Missing two? Okay. But three or more? That’s when a routine starts to unravel. A good rule of thumb we live by at Outsiders: Never miss more than two days in a row. It helps keep the habit alive, even when life gets messy. Habits thrive on consistency, and consistency doesn’t mean perfection—it means showing up more often than not.
The Ripple Effect of Fitness
Being in a rut doesn’t just affect your workouts. It bleeds into your energy levels, your relationships, your job, your mindset. It can make you feel disconnected from the very things that once brought you joy. But the flip side is also true: when you start showing up and putting in the work, every part of your life gets better. That’s the foundation of our mission—Fitness For Life.
CrossFit is more than lifting weights and doing burpees. It’s about transformation. The kind that doesn’t just change your body, but your entire outlook. The discipline you build in the gym bleeds into your relationships, your career, and how you show up in the world. You become the type of person who does hard things on purpose, not because it’s easy, but because it’s worth it.
Tips to Break the Cycle
- Commit to just 10 minutes. Tell yourself you only have to warm up. Chances are, you’ll keep going once you start moving.
- Set the clothes out the night before. One less decision in the morning can make all the difference.
- Find an accountability buddy. Message someone from your class and let them know you’re coming. Better yet, carpool.
- Keep a habit tracker. Visual wins matter. Seeing your consistency build is fuel.
- Celebrate showing up. Not every workout has to be your best. The win is in the effort, not the outcome.
- Prep something healthy in advance. One good meal makes the next one easier.
- Reduce decision fatigue. Stick to simple, repeatable routines to eliminate choice paralysis.
Also, remember that ruts don’t always mean you’re doing something wrong. Sometimes they show up when you’re overwhelmed, overworked, or simply burned out. Give yourself grace. Then give yourself a plan.
Let the Outsiders Community Carry You
This is where our community shines. We rally together when someone’s struggling. We don’t just cheer for the fastest or the strongest—we celebrate the ones who showed up when it was the hardest. If you’re in a rut, we’re not here to shame you. We’re here to remind you that you’re not alone.
Let the energy of the room lift you. Let the rhythm of the warm-up guide you. Let the encouragement of your coaches and classmates push you just a little further than you thought you could go.
You don’t have to break out of a rut alone.
If you’re in a rut right now, we see you. We’ve been there. And more importantly? We’re here to help you out of it.
Come sweat it out. Come find your people. Come back to yourself.
We’ll meet you at the whiteboard.
Fitness For Life.
