So you missed a workout, now what?
If you struggle to stay consisten with exercise, this one is for you!
Spring is one of my favourite times of year. It brings with it more sunshine, growth and new life, it tells us that summer is around the next corner.
Often, spring is a time of year that encourages us humans to grow and change as well. We start spending more time outdoors, we engage in spring cleaning, and a lot of people start becoming more active at this time of year.
Although spring and summer are great times to be active, there are also always other things going on that take up our time, attention, and energy.
If you’re becoming more active this spring, but have, in the past, struggled to stay consistent, this next part is for you
Skip the shame spiral...
I have been a personal trainer for 10 years and sometimes, I still skip my workouts.
When I first started working out, and for MANY years after, if I skipped a workout, cut it short, or really struggled through it, I would beat myself. That skipped workout would stand as evidence of my lack of discipline, my “not enough-ness”, and I would tell myself I’d have to make up for it in some other way.
A lot has changed since then, and although I do still occasionally skip or modify my workouts, how I handle it has changed drastically. Instead of beating myself up or trying to compensate for missed activity, I honor my decision. I recognize that I am not always going to have time, feel motivated, energetic, or physically and mentally well enough to do every single workout, and that’s ok.
Once I changed the way I handle skipped or shortened workouts, something interesting happened. I developed more consistency overall.
In the past, one skipped workout could lead me into a shame spiral causing more and more skipped workouts, until going back again felt almost impossible. It would take weeks, sometimes months to get back into the routine, only to start the cycle over again.
Now that missed workouts don’t carry any shame, there's no more spiral. Going back to the gym doesn’t feel impossible, and my anxiety around exercise and my body has gone way down.
That means one missed workout doesn’t necessarily lead to more. It simply is what it is, and I can move on from it.
While it took time and practice to make this shift, here are the three strategies that helped me most along the way:
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Understand that the choice not to exercise is perfectly valid - there are a lot of reasons to skip a workout: low energy, pain, emotional or mental fatigue, a busy schedule, a fun event or opportunity, or maybe you just don’t feel like it (yes, that’s a valid reason too!). Practice a little self compassion in this situation and be kind to yourself. Accept your decision not to workout, whatever the reason, and do not attach additional meaning to it. A choice not to exercise does not say anything about who you are as a person.
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Be ok with modifying - some days you might start your workout even though you’re really not feeling it. Instead of pushing through and trying to perform at your usual intensity, give yourself permission to modify. This might mean lowering the weight, doing fewer sets or reps, or choosing alternative exercises that can meet you where you’re at. Which leads me to my last point
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Find alternative forms of movement: Most of the time (unless we are quite ill or injured), movement makes us feel good. On days where you feel like skipping your workout, consider having different options available that will suit your needs. Not feeling up for the gym, consider going for a walk, doing some gentle stretching, or having an at home dance party. All movement is good for you, find enjoyable movement options that match your energy and mood.
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