make room for growth
There’s a common belief in fitness (and life):
“I just need to do more.”
More sessions.
More discipline.
More early mornings.
More intensity.
But here’s the uncomfortable truth…
Growth doesn’t come from cramming more in.
It comes from creating space.
You Can’t Pour Into a Full Cup
If your week already looks like this:
Work stress through the roof
Family commitments stacked
Sleep hanging on by a thread
Eating on the fly
Then adding a hardcore 5-day training plan on top?
That’s not ambition. That’s self-sabotage dressed up as motivation.
Growth Needs Space (Not Chaos)
Whether it’s building strength, improving fitness, or just feeling like a functioning human again…
Your body and brain need room to adapt.
That means:
Time to recover
Time to think
Time to not be switched on 24/7
Because constantly being “on it” just leads to burnout… and a quiet return to square one.
The Science Bit (But Keep It Simple)
Psychologist Carol Dweck, known for her work on the Mindset: The New Psychology of Success, showed that people who believe they can grow (a growth mindset) are more likely to embrace challenges and stick with things.
👉 Learn more: https://ctl.stanford.edu/students/growth-mindset
But here’s the kicker…
A growth mindset isn’t about doing everything.
It’s about being willing to adjust, pause, and improve over time.
Real Life Example
You plan:
“I’ll train 5 times this week.”
Reality:
Monday: late meeting
Wednesday: knackered
Friday: can’t be bothered
Old approach:
“I’ve failed. Sack it.”
New approach:
“Right. What can I do with the time and energy I actually have?”
That shift?
That’s growth.
Frameworks That Help You Create Space
1. The “Essentialism” Approach
From Greg McKeown, author of Essentialism: The Disciplined Pursuit of Less
The idea:
Do less, but better.
Instead of:
5 rushed workouts
Try:
3 focused, high-quality sessions
👉 Read: https://gregmckeown.com/books/essentialism/
2. The Stress-Recovery Balance
From sports science and recovery research.
Adaptation only happens when:
Stress + Recovery = Growth
No recovery = no progress.
Simple ways to build it in:
Rest days (yes, they count)
Sleep like it matters (because it does)
Walks, mobility, lower intensity sessions
3. The Pareto Principle (80/20 Rule)
Originally from Vilfredo Pareto
In fitness:
80% of your results come from 20% of your actions
Focus on:
Consistent training
Decent nutrition
Good sleep
Not:
Overcomplicated plans
“Perfect” programmes you can’t stick to
4. The “Hell Yes or No” Rule
Also linked to Greg McKeown
If something isn’t a clear yes, it’s a no.
This helps you:
Protect your time
Avoid overload
Keep energy for what actually matters
The Coastal Peak Reality Check
You don’t need to:
Smash yourself every session
Be perfect every week
Keep up with what everyone else is doing
You need to:
Be consistent
Be realistic
Be kind enough to yourself to rest when needed
Because here’s the thing…
You don’t grow during the workout.
You grow from what happens after it.
Make Room This Week
Instead of adding more, try removing something:
Skip one unnecessary commitment
Go to bed 30 minutes earlier
Swap one hard session for a walk outdoors
Put your phone down and actually switch off
Create space → feel better → perform better → stay consistent
Final Thought
Growth isn’t about pushing harder into a packed life.
It’s about stepping back just enough to let progress happen.
Make room.
Then watch what grows.
If you want help building a plan that actually fits your life (not fights it), I’ve got you.