Getting Back in Shape After a Long Fitness Plateau
We partnered with 9Round Brand President, Drew “The Captain” Stauffacher, to tell the story of his personal fitness reset—and the quiet discipline it took to get there.
When everything returned to “normal” after the pandemic, I thought I was doing fine. But then I put on an outfit that didn’t quite fit right. Next, I was looking at the scale and seeing numbers higher than I’d recommend to a member. I was showing up to work every day, going through the motions, and feeling okay—maybe even good at times.
But as time went on, I realized I let it become my norm. My body had shifted, my clothes no longer fit the way they used to, and even though the changes weren’t drastic, I was carrying more weight—both physically and mentally—than before. And somewhere along the way, my life had slipped into a new normal.
When you’re on autopilot, it doesn’t always feel wrong at first. I kept telling myself this was just part of getting older—but then, when I finally stopped and looked back, I realized how long I’d been stuck on the same plateau.
That quiet drift away from discipline and intention had slowly chipped away at me—physically and mentally. Once I recognized it, I knew I had to start rebuilding. Enough was enough.
Luckily, my wife was navigating a similar phase in her wellness journey when I hit this turning point, so we were able to tackle our lifestyle changes together. Shout out to her, because she really started tackling these things first and I came along for the ride.
It’s funny—after 20 years in the fitness industry, I still find myself needing that extra push to practice what we preach. As someone who believes in leading by example, that was one of the toughest parts mentally.
Now, here’s everything I did to get back on track and shed the weight, both physically and mentally, that had been holding me down for years.
1. Getting Back to the Basics
The first thing I focused on was rebuilding my routine, starting with the same advice we give every 9Round member: commit to at least three workouts a week and show up consistently.
I knew our 30-minute 9Round workouts were a proven way to burn fat and build strength. Kickboxing has always been my go-to for staying in shape, and with a busy lifestyle and a demanding job, the efficiency of our HIIT-style training was the perfect foundation for my new routine.
2. Getting My Diet Back on Track
Working in fitness doesn’t mean I’ve always had perfect nutrition—like anyone else, I enjoy my share of sweet treats and a good cocktail from time to time.
I didn’t turn to extreme diets or quick fixes to solve the problem. Instead, I focused on one simple, sustainable change that helped me reset: 12 hours of eating, followed by 12 hours of “fasting” (I’m not here to debate the science behind fasting, I’m just sharing what worked for me).
I said goodbye to late-night snacking and made it a habit to stop eating around 7:00 p.m. each night. On some days, that meant having dessert right after dinner (my sweet tooth is a whole other problem!)—so I could still enjoy the occasional sweet treat without breaking my rhythm. I aimed to start each morning around 7:00 a.m. with a glass of water and a balanced meal to kick off my 12-hour eating window.
When you break down this idea of “fasting,” it’s really not as hard as it sounds. For me, the biggest shift was cutting out that late-night snack, even the healthy ones (calories still count at the end of the day). If I stop eating around 7:00 p.m., that’s only a few hours before I head to bed around 9:00 or 10:00. From there, I’m sleeping through most of the fast anyway—7 to 8 hours gone just like that. In the morning, it’s just water or coffee until I hit that 12-hour mark. Simple.
This is exactly what I tell 9Rounders all the time: fad diets are flashes in the pan. The real game-changer is creating an environment where healthy habits can actually become lifestyle changes. For me, focusing on this one small shift made a huge difference and helped me get my eating back on track.
3. Doing One BIG Sweat Session Per Week
I have to give a massive shoutout to the hot yoga community—those sessions have been a game changer for me. Working out in infrared heat has helped clear out my system in a way few other workouts can.
Beyond just sweating it out, these sessions have pushed my core strength, balance, and overall resilience to another level. The mental challenge of staying focused and present in that heat has been just as beneficial as the physical effort.
One of the best parts? I’ve been able to share these workouts with my wife. Tackling a tough sweat session side by side has brought a new kind of energy into our routine—and it’s a great way to stay connected and accountable.
Of course, when you're sweating that much, hydration becomes non-negotiable. Upping my water intake (and being mindful about electrolytes) has made a huge difference in recovery and energy levels throughout the week.
And when time allows, I like to round it all out with a bit of temperature therapy. I’ve been a fan of cold plunges way before it was trendy. These days, I’ll go from hot yoga into a 3 to 5-minute cold plunge, then hit the sauna. That contrast leaves me feeling recharged, clear-headed, and ready to perform in every other area of my life.
Mixing in this combination of sweat, recovery, and intentional movement with my 9Round routine has become one of my most powerful habits—not just for my body, but for my mind.
4. Leaning into Smart Recovery and Self-Care
My good friend and fellow 9Rounder, Garrett Stangel (owner of 9Round Wauwatosa, WI – Harwood Ave), inspired me with a post about his daily routine. That motivated me to develop my own routine focused on smart recovery, spinal alignment, and overall self-care.
Every morning, I make it a point to spend a few minutes foam rolling my spine—and yes, there are quite a few satisfying pops for this almost 40-year-old. Foam rolling is proven to increase blood flow and improve tissue elasticity, which helps improve posture, enhance alignment, and release tension throughout the body. When time allows, I also work on my glutes, IT band, quads, calves, and hamstrings to keep everything balanced and mobile.
As I’ve gotten older, I’ve realized how much we’re constantly battling tightness and tension in our bodies. Taking the time to do something that feels good and relieves that tension consistently can make a huge difference.
Of course, it’s important to learn proper technique—so I always recommend working with a chiropractor, physical therapist or occupational therapist to ensure you’re rolling safely and effectively.
Reflecting on My Fitness Reset
I’m not here to preach or dive deep into the science (maybe another time). What I want to do is share my journey—and remind anyone who might need this:
Small, consistent changes add up. A lifestyle reset doesn’t have to be dramatic; it just has to be real and intentional.
Turning 40 soon has definitely been a motivator, but more than that, I just wanted to feel like myself again—to feel better in my clothes, sleep more soundly, and have the energy to fully show up for the people and passions that matter most.
If any part of this speaks to you, take what fits your life and leave the rest behind. We all have our own version of a comeback, and this is mine.
It’s the intentionality—choosing every day to be present with my routine and my body—that’s pulled me out of the plateau. Because real change starts when you decide to stop running on autopilot and start showing up for yourself.
