“Your workout is our warm-up!”

 

“Pain is fear leaving the body”

 

“CrossFit is for elite athletes.”

 

I’m sure you’ve all read or heard one of these quotes or any number of others telling you workouts have to be super intense to be effective. That you should leave nothing in the tank. That our boundaries are all in our heads. Not only have I heard them all, I’ve no 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—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, home-schooling while working from home (no idea how  some people do this), 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.

 

It’s normal to occasionally need a break from intense training. It’s inevitable that one’s motivation will ebb and flow. Even I need a break sometimes and I own a gym! Don’t be too hard on yourself for feeling this way. It’s perfectly natural, and I promise, you’re not alone.

 

Try reframing why you’re training. The end goal doesn’t have to be a 300lb 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 pushing your limits. Give yourself permission to go to the gym just for fun!

 

If you are struggling with training or have completely given up, here are a couple of suggestions that might help.

 

Exercise in the morning. Running a business often has me work late hours. Furthermore, I often have a 1.5 hour commute home at night! If the idea of getting up at 5:30am to workout sounds crazy to you, I understand! Stay with me though. 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. Furthermore, if you can train yourself to get up right away, hop into the car, and get to the gym, many people will find that they save time by being more efficient with their day early on.

 

Pick easier workouts. A 20-minute walk counts as a workout. Three rounds of 10 push-ups and 10 sit-ups counts as a workout. Working out while watching re-runs of GBBO (I love wholesome British shows) is not only acceptable, but highly encouraged. Move. Pick something you love doing. Stop trying to be overly ambitious. The important thing is that you do something. Anything. Often-times, shorter, easier workouts help build motivation to do bigger, more challenging workouts.

 

If you’re struggling to come up with workout ideas, check out the one’s I’ve provided below. Alternatively, out-source the motivation needed and go to a gym that provides professional coaching. This will give you the structure, the modifications, and the accountability you need.

 

 

20 seconds of work, 10 seconds of rest, for 8 rounds

Burpees

 

Aim to get 3-6 burpees for every work interval you do

 

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 seconds of work each minute, giving you 40 seconds of rest.

 

Train with someone. If you live with someone, see if they want to do something with you. It doesn’t matter if you have vastly different fitness backgrounds or abilities. Training with someone means you’re accountable to someone.

 

If you need more ideas, check out our library of workout ideas on YouTube.
https://www.youtube.com/playlist?list=PLhaDdTZ4sYvm1VuhXu0K6ayBDTz7z4rsC

*These workouts are suitable for everyone, even people with little to no equipment.

 

There’s more than enough going on around the world taking its toll on you. Don’t add to it by being hard on yourself when it comes to exercise or the lack thereof. Try doing something.

 

If you don’t manage it today, that doesn’t matter. Try again tomorrow.