It happens to the best of us. That moment when our motivation lags, and we get into a bit of a “workout rut”. It happens to me all the time, and I used to beat myself up over it…telling myself I just needed to “suck it up” and muddle through…that I HAD to get my workout in! This mindset just served to motivate me even less and hence started a vicious cycle of negative self-talk. Ugh.
But over the years, I learned to let that mindset go. I knew deep down that exercise is about doing what makes my body feel good, and it shouldn’t be something that is dreaded or I have to “guilt” myself into. It was definitely a challenge to get out of that way of thinking – especially with my background of exercise addiction, competing and running. But it was so necessary to maintain my sanity and happiness.
These are the things I usually do when I find myself getting into a rut with my workouts:
- Change It Up: If you typically do body part lifting splits, try doing full-body Metabolic Effect style workouts for a few weeks. If you typically do sprints for cardio, try the stepmill, jump rope or plyos. If you typically do your workouts indoors, take it outside. It’s amazing what just a change of scenery will do. And changing up your workouts can do wonders both physically and mentally.
- Evaluate nutrition, sleep and stress: if any or all of these are off, then it can wreak havoc on motivation. Not getting enough sleep in and of itself is huge and can lead to increased hunger and cravings throughout the day, in addition to making you feel ambivalent towards your workout :-). Be your own fat loss detective and hone in on areas that may be causing you to feel less than fired up.
- Take a week off (GASP!): in the old days, I NEVER would have considered this, no matter what! That’s definitely not the case these days. I relish rest because I know that my body will be better for it, AND I know that rest helps me actually stay motivated and able to push harder. Seriously, if you’re in a rut and feeling unmotivated, tired and sore all the time, then it may be time to take a break and recharge the batteries. Focus on stress-relieving, relaxing activities such as taking a leisurely walk in nature. There is absolutely nothing wrong with a body reboot, and it can do so, so much good!!
- Get a workout buddy: I used to be a total solo exerciser…I never thought I would enjoy working out with a buddy, and was very content doing my own thing. But once I started, I was hooked. I look forward to my workout dates and miss them when I’m away. Workout partners help to motivate each other, and, of course there is the accountability factor. If you don’t have someone locally to workout with, find a virtual workout partner. Even though Jill is across the country now, she and I still check in with each other via text.
- Try something completely new: this is a little different than #1 above. This is all about getting out of your comfort zone and trying something totally different that what you usually do. Some things that come to mind: swimming, dance classes, rock climbing, stand-up paddle boarding, all body-weight workouts, rowing, trail running, etc.
What kinds of things do you do to break out of a rut? I’d love to know!
xoxo,
Tara
P.S. THIS Wednesday, 2/10/16 at 8pm ET, I’m hosting a free webinar: “The Hidden Reason Why You Can’t Lose Fat”. Register here. If you can’t make it, go ahead and register, so I can send you the replay!