From injury, exhaustion, or mental fatigue—here’s how to come back stronger.
Burnout doesn’t just hit your energy levels—it messes with your confidence, your body, and your consistency. And when it’s tied to injury, like the QL pain I’ve been dealing with recently, rebuilding can feel frustrating and slow.
The QL, or Quadratus Lumborum, is a deep, paired muscle located on the posterior abdominal wall, between the ribcage and pelvis. It’s hard to get to because it’s layered below so many other muscles. It’s also extremely frustrating because it is SO painful and can completely hinder your everyday life.
Here’s what I’ve learned: Starting over doesn’t mean going backward. It’s an invitation to train smarter and more in tune with your body.
Here’s how to rebuild your fitness routine, how I did it—and how you can, too.
How to Rebuild Your Fitness Routine After Burnout
1. Redefine Progress
Progress isn’t just lifting heavier or working out longer.
It’s showing up, honoring rest, and building a foundation that lasts.
For me, that meant swapping circuit-style training for strength-focused sessions with glute work, mobility, and core stabilization.
I typically prioritize my recovery and mobility. However, back in January when I lost my job, I switched to sitting for 9+ hours a day networking and applying, I was crushing my workouts but didn’t want to take a day off because I felt “good”. I use exercise as a mental outlet and I was afraid if I stopped or slowed down, it’d hinder my mental health during this time.
It ended up doing me more harm than good because I was exhausting my muscles but too stressed for my body to let me know. My body, due to the stress, was in protection mode.
2. Focus on Function, Not Fatigue
After injury or burnout, intensity isn’t the goal—intention is.
I now prioritize movement that supports recovery:
- Glute-focused strength
- Core stability work
- Gentle mobility flows
- Walking for low-impact cardio
I also take my workouts much slower, focusing on my posture, form, breath work, and mind to muscle connection over moving quickly.
3. Layer in Nutrition for Recovery
Healing demands more than ice packs. It requires internal support.
This is where my 5 Nutrition Shifts come in—especially eating enough protein, staying hydrated, and ditching the diet mindset so I can recover strong.
I have been really honing in on making fun, delicious, and filling meals that incorporate all of my macronutrients, fiber, and micronutrients. My protein goals are around 120grams a day and I hit this regularly.
4. Build a Consistency System
I stopped relying on motivation.
Instead, I created a structure:
- Simple daily workouts written down each week so I know exactly what I am doing each day
- Accountability groups – mainly my boyfriend
- Weekly check-ins with my friends or boyfriend discussing my progress or what I’ve been struggling with
It’s what I offer my clients, and it’s how I stay consistent—even when energy is low.
5. Celebrate Micro-Wins
One workout done. One walk taken. One night of solid sleep.
These add up to momentum—and that’s how you rebuild.
Remember, these things are not a race, they’re a marathon. There isn’t a finish line, we’re in this until we’re no longer here. This is a LIFESTYLE, it’s the way we live and I want to be sure that’s at the highest quality I possibly can.
Ready to Learn how to Rebuild your fitness routine with Me?
If you’re coming back from injury, burnout, or just feel stuck, I got you.
Join my group coaching program where we rebuild from the inside out—physically, mentally, and emotionally.
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