“Your workout is our warm-up!”
“Grip it and rip it!”
“We don’t need machines; we are machines!”
I’m sure you’ve all read or heard one of these quotes or any number of others telling you workouts/exercise have to be all out. That you should leave nothing in the tank. That the way to make progress is to put yourself in the pain cave and stay there. Not only have I heard them all, I’ve not doubt said them all too—and meant it at the time.
But it’s not true all of the time, and for many of us—especially during the autumn/winter period when day light hours get shorter—it’s not what we need right now. Exercise is a wonderful thing with so many benefits, but we need to be mindful that it puts stress on the body. If you already have a huge amount of stress in your life with work, home life/family, constant negative news, and countless other stressors, don’t beat yourself up if the last thing you want to do is a workout that grinds you into the ground.
Just because you’re used to going all in on a workout doesn’t mean that anything less doesn’t count. Doing a workout at 50 percent of what you normally would is still a deposit in your well-being bank. Just doing the warm-up and saying “that’s me done” is still doing something.
I’ve spoken to so many people recently who are struggling to find motivation to train. However, exercise a few weeks or months ago was the highlight of their day. I own the bloody gym and some days I’m struggling to find motivation to train. Don’t be too hard on yourself for feeling that way. It’s perfectly normal, and I promise, you’re not alone.
Try reframing why you’re training. The end goal doesn’t have to be a 100-kg back squat or a sub-6-minute mile. The goal can just be to move. To have some time to yourself. Or to have some time with someone else. Doing some exercise is still a huge positive even if it doesn’t feel like you’re going to die doing it.
If you are struggling with training or have completely given up, here are a couple of suggestions that might help.
Exercise in the morning.
Me and Kim have 2 cats at home and most mornings at 04:30/5:00 they scratch at the bedroom door to tell us its time to get up and fed them! I’m fully with you if the idea of doing this sounds ludicrous, but stick with me. We’ve all got a set amount of willpower and it depletes as the day goes on. If you can get your exercise in before you start your day when your willpower is at its strongest, the chances of you doing something are much greater.
Pick easier workouts.
A 20-minute walk counts as a workout. Three rounds of 10 press-ups and 10 sit-ups counts as a workout. Move. Pick something you love doing. Forget doing things because you want to be better at them or because they’re your weaknesses. Training should be fun at the best of times—it has to be fun in the current time.
If you’re struggling to come up with workout ideas:
Press-up/sit-up/squat grid.
Draw a grid on a sheet of paper, like noughts and crosses. It can be as many boxes as you want, but the more boxes, the harder it is. So start with just nine. Pick a movement. While you’re watching TV or catching up with friends, do a set of that movement. Write the number in the grid. Rest and relax. When ready, do another set. By the time your programmeme has finished, you’ll have done nine or more sets without even realising it.
12-minute EMOM (every minute, on the minute)
Minute one: squats
Minute two: press-ups
Minute three: lunges
Minute four: plank
Aim for just 20-30 seconds of work each minute, giving you 30-40 seconds of rest.
Train with someone. Our Small Group PT sessions are full of people just like you! Every time they walk in they smile and are happy to just see you! Perhaps message someone form the group and ask them to hold you accountable. It doesn’t matter if you have vastly different fitness backgrounds or abilities. Training with someone means you’re accountable to someone. You won’t want to let them down.
Remember exercise doesn’t have to be constantly about progression. It’s an hour to switch off, be yourself and feel better for it. Try doing something.
If you don’t manage it today, that doesn’t matter. Try again tomorrow.
HELPING YOU FIRST
If you are interested in working with us then reach out to us and schedule a Free Intro. You can schedule a Free Intro at a time that suits you on this link: Free Intro
Our mission is to help first! Why not check out some of our previous blogs below:
DO YOU SEE WORKING OUT AS A CHORE
ACCOMPLISH GOALS WITH A 90-DAY SPRINT
In Health
Adam Clasper – Owner/Head Coach
P.S. Join our FREE South Devon | Health, Fitness, Mindset & Nutrition Facebook group for the latest tips and information.