Laura Dubler Fitness

Feeling flat right now?
You’re not broken. You’re just human.

We expect motivation to feel like rocket fuel — but it’s more like a matchstick: it burns fast and fades quickly.

What lasts? Structure. Support. Showing up when it’s not perfect.

3 Truths About Training When Motivation Drops

1️⃣ Motivation is not meant to carry you. Routine is.
Most women feel like they’ve “failed” when motivation dips — but it’s completely normal. What gets you results is showing up when it’s not exciting. Build systems, not hype.

2️⃣ Chasing perfection usually kills consistency.
If your plan only works when life is perfect, it’s the wrong plan.
Progress happens in the grey zone — the “I only had 30 minutes” or “I wasn’t in the mood but I did it anyway” zone.

3️⃣ Energy comes from action — not the other way around.
Waiting to feel ready doesn’t work.
Small actions (like walking, lifting, breathing, hydrating) build momentum. Show up messy. It counts.

You don’t need to be perfect. You just need to keep moving.

Save this for the days you need a nudge

Tomorrow night 8pm Swiss time I am hosting a webinar for all females or men that want to understand women better .

Curious how your menstrual cycle or menopause affects your training, nutrition, and performance?

Well I recently did this webinar for hyrox specific athletes, but I’ve gone and adapted to be tailored towards all women across all different sports !

You’ll learn how to:

Train smarter through hormonal changes

Adjust your nutrition and recovery based on your cycle or menopause

Apply it all directly to your training and competitions!

Free for Core Training members

20 CHF for non-members

Spots are limited — message me if you would like the link to purchase the ticket or I’ll link it in my sorry.

Hardest HYROX workout this week?
Wednesday’s complete session, hands down.

THE WORKOUT:
3 RFT:
• 500m Run
• 30 Cal Ski
• 30 Burpees
• 500m Row
• 30 Lunges (10kg)
• 100m Farmers Carry (16kg)

In two weeks, I’ll (hopefully) have completed my first solo HYROX — and here’s what’s running through my mind:
1. It’ll be the day after my last day of my cycle. How will I feel energy-wise? Will adequate fuelling make the difference?
2. I’ve healed my body image — but during my period, I never feel my best. Will I still feel good in the outfit I planned? Should I change it?
3. Have I trained enough?
4. (Answer: yes.) But have I trained smartly enough to target my weaknesses?
5. I’m feeling tired — should I start deloading already next week?
6. What if Luca doesn’t sleep the night before?

Basically, yes — I’m an overthinker.

But here’s why I’m sharing this:

Even though I live and breathe health and fitness —
Even though I coach others every day —
I still doubt myself.
I still question if I’ve done enough.
I still have days where I don’t love how I feel or look.

It’s normal. It’s human.

What matters most is not if we feel these things — but how we respond to them.

• I might not be super lean — but that just shows I’ve fuelled for performance, not appearance.
• I might not have trained perfectly — but I’ve trained hard.
• My period isn’t a weakness — it’s a sign my body is strong.
• If Luca doesn’t sleep, I can nap.
• If I feel tired training next week, I’ll ease off. Just like today, I’ll adjust when I need to. And that’s powerful.

Moral of the story:
You are always enough.
You’ve always done enough.
Be a champion for yourself.

What no one really talks about with postpartum recovery…

You might feel like you should be bouncing back — but your body is still doing so much behind the scenes.

In the early days, healing is happening deep inside — especially where the placenta detached.
By weeks 2–6, tissue is rebuilding, but it’s still early and delicate.
At 6 weeks, your body starts forming stronger tissue, but full recovery takes months.
By 12+ weeks, many people will be reintroducing their specific training — as long as everything’s been moving in the right direction leading up to this point

This is why I always say in pre- and postnatal:
Just because you can, doesn’t mean you should.

I remember being ready to get back to lifting weights — but I was working with my physio and she said, “Give it another week or two.” And honestly?

In the grand scheme of things, what’s a couple of weeks?

Not much — especially when the goal is to move well, age strong, and not end up peeing myself in a deadlift or sprint

That’s why we start with:
✔️ Relearning movement patterns
✔️ Bands or bodyweight work
✔️ Gradually layering in load when your body is ready with dumbells

It’s not about going slow. It’s about being smart — and building a foundation that actually supports you for life.

The Truth About Apple Cider Vinegar (ACV)

Let’s bust some myths:

1. Don’t take it straight!
Drinking ACV undiluted can erode your tooth enamel and irritate your throat. Always dilute—mix 1–2 tbsp in a large glass of water or use it in salad dressings or pickles.

2. The benefits? Real, but modest.
It may help slightly lower post-meal blood sugar (although more effective and significant at this in those who have type 2 diabetes compared to the average person), support modest weight loss, and has mild antimicrobial & antioxidant effects. But it’s not a miracle cure.

3. Timing doesn’t matter.
The “morning shot” trend is just that—a trend. There’s no proven benefit to taking ACV at a specific time.

4. Safer (and tastier) ways to use ACV:
Add it to dressings, marinades, or pickle your veggies. You’ll get the flavor and any potential benefits—without harming your teeth or gut.

5. Don’t overdo it.
1–2 tbsp per day, diluted, is enough. Too much can lower potassium or interfere with medications.

Bottom line:
ACV can be a healthy addition to your diet—just ditch the straight shots and use it wisely!

Im replaceable everywhere but here ❤️

Little boys don’t tiptoe into your world.

They barrel in and never leave your heart the same.

They test you before sunrise.

Push every button just to see what happens. Make your house look like a tornado hit it by lunchtime.

But then he clings to you like you’re his whole world. Says “I love you, mama” like it’s a reflex. And kisses you with sticky hands and wild devotion.

He’s exhausting.

He’s electric.

He’s everything.

And somehow, even in the chaos, he’s the softest part of your heart

- THE MAMA ALLIANCE

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Todays HYROX workout

Didn’t film it, but felt every second of it.

3 spicy rounds of sleds, burpees, lunges, wall balls and whole lotta ergs… bring on race day!

500m Run
500m Ski Erg
25m Sled Push above race weight
40m Burpee Broad Jumps

3 Rounds

500m Run
500m Row
50m Walking Lunges @ Race Weight
40 Wall Balls

3 Rounds!

I have a few coaching spots coming up for women who want to get into shape, be the healthiest version of themselves by a coach who understands women have specific needs!

The weekend my body and mind truly needed.
Plenty of family time, nourishing food, deep sleep… and minimal movement.

Exactly what I needed to reset, recharge, and feel ready to tackle the final 7-week push to . Let’s go!

Since I’m deep into my April Core & Pelvic Floor Challenge, let’s revisit the why and how of postpartum recovery.

Your body has just gone through pregnancy, birth, and a huge physical and emotional shift. Recovery is not about bouncing back—it’s about healing, rebuilding, and respecting where your body’s at.

Here’s a general guide I use:

Weeks 0–2: Rest is rehab. Aim to move as little as possible—easier said than done if you’ve got other kids, I know. But this is the time for healing, not doing.

Weeks 2–4: Begin gentle diaphragmatic breathing and mobility work. Think: reconnection over reps.

Weeks 4–6: Start building more awareness around movement and breath. Light core engagement, gentle movement patterns—still very low intensity.

Weeks 6–12: Here we begin progressively adding load and retraining foundational movement patterns. You might progress faster or slower during this phase.

From Week 9 +: We can begin preparing for impact—light jump drills, run-specific prep, or gentle plyometric work—if your body is ready. We also start to prepare for returning to sport-specific movements.

At Week 12+: This is the time to start reintroducing barbell work, higher impact movement, and more structured training (return to our sports). The timeline is flexible—some may be ready by week 10 (wouldn't recommend faster), others might need a little longer. It depends on factors like your training history, birth experience, and how well your body has recovered.

Important note: Going too fast too soon increases the risk of things like prolapse, incontinence, or lingering pelvic floor dysfunction.

That’s why it’s so important to take your time, rebuild properly, and listen to your body—especially in that week 8–12 window where a lot of people feel tempted to “get back at it.”

In my coaching, we always start with breathing, reconnection, and movement patterns—and build up from there. It’s not about doing the most, it’s about doing it right

All challenges are live on YouTube!

This way you have easy access to finding them.

The link is in my bio or in my stories on the day a new video goes live!