The constant bombardment of seemingly motivated insta-fit-ab-flashing Facebook fitness bunnies can create a skewed view on what is the ‘norm’ regarding motivation and training. For some reason we view what we see on social media as a reflection of how we should feel when it comes to training. We are told that unless we want it more than the air we breathe and if we are not high-fiving everyone as we walk through the gym doors somehow we miss the mark.
Such unrealistic expectations can only lead us to feeling guilty and that we are failing pretty much all of the time. Let’s come back to earth for a second and be ok with the fact that there are going to be days where you can’t be f%cked. I have them, my trainers have them, and as long as that feeling hasn’t trickled into every single day then it’s a pretty normal feeling. To help yourself to get passed these feelings look at what causes you to feel this way, then fill your tool box with some ideas on how to deal with these days.
1. First Place to Start…Have a goal
You must have a goal is the standard fitness response that I am sure you have heard before. Because the truth is, without direction, without focus it is hard to go anywhere and you could easily to slip into this feeling of floating in no-mans land wondering why you are going to all the effort. Remember, your goal doesn’t have to be as extreme as getting on stage for a bodybuilding comp, but rather tap into what is important to you, and only you. When your goal is yours and you feel it and connect with it on a deeper level, only then will it ignite passion and motivation.
Your goal may be to increase your happiness but you need to back this up with something you can measure. So it could be that you know you feel happier when you train 3 times a week for 45 minutes, and that would be how you measure your progress.
The only rules here are to own your goal and to make it measurable.
The next important part in the process is to plan and have direction. Ideally, getting a coach to help you take the necessary steps toward your goal makes sense.
2. Track your success
Tracking your success is key to keeping you aligned with your habits, weight loss or fitness goals. If you don’t measure along the way then how can you tell if you are improving or not? Tracking your success can be as basic or as complex as you want it to be and obviously has to match the outcome you are chasing.
On a basic level you can purchase a diary and each week you can use it to write down your progress and mark off the sessions you have completed. Here at our Headquarters we use Biosignature to track body composition, we use our client programs to track weight progressions each session as well as setting 2 week targets.
Tracking progress like this means you hold yourself accountable and you can see yourself improving which helps to keep you motivated.
If you are more of a technology lover than you can enjoy a big range of free. There are numerous downloadable apps that enable you to keep track of your workouts, numbers and weight loss.
3. Get enough sleep
Are you getting enough sleep? When you sleep this is your body’s opportunity to repair and recover. Those tired, broken and aching muscle fibers will heal and your nervous system will get a chance to recuperate.
Exercising can batter your immune system, which is why it is so important to get enough sleep. If you don’t get enough sleep you may end up feeling fatigued, demotivated and washed out.
Both your sleep and emotional health are strongly interconnected. Statistics from the Harvard Medical School have reported that even a short-term partial sleep loss can negatively affect your mood, outlook, and the quality of your most important relationships.
4. Have you pushed so far you’ve got adrenal fatigue?
Adrenal fatigue is quite common and something that could suck the motivation right out of you. Typically if someone was to ask you if you are stressed, the usual response would be, not really.
Even if we don’t think we are stressed our lifestyles have 100 times the amount of daily stressors our Grandparents had. If we look back even further to a caveman lifestyle, we should be sitting around a fire singing kumbaya. Now compare this to running a house, family, a job and having social media and phone calls and stuff flung at us all day and night!
But what is it and what are the symptoms? Adrenal fatigue is a term that’s used by some to say that fatigue and other symptoms are caused by a poorly working adrenal gland in people who are under ongoing mental, emotional, or physical stress.
Symptoms of adrenaline fatigue include difficulty getting up in the morning, a lack of ability to handle stress, regular and unexplained fatigue, mild depression, insomnia and the overuse of stimulants such as caffeine.
If you are feeling like you are running on empty go into a phase where you really nurture yourself to put some fuel back in your tank. Do things like getting the sleep you need, be smart about your training, and watch your coffee intake. Including healing foods such as bone broth is an amazing way to get a good dose of vitamins and minerals. When it comes to nutrition eat small regular meals through the day that are sugar, gluten and dairy free and loaded with veggies.
Another thing that we find is very powerful is the use of adaptogen herbs such as licorice root or one of our favourite products for this is Cort-rx from ATP Science.
5. You are feeling overwhelmed
Sometimes the lack of exercise can come from a feeling of not knowing where to start or what to do. The best approach in this instance is to work with the right team and to have a coach to lay out the best plan for you. Surround yourself with like-minded people wanting to achieve similar goals.
What ever your reason for your lack of motivation, it is important to dig a little deeper and to find out if it is a once off every-now-and-then-thing or if you need to do some work around setting goals. Get the right support and or nurturing your body needs to put the spring back in your step.
Remember if you feel like you could use some extra help, feel free to book in a free consult and we can point you in the right direction.
Hope you found this article super helpful.
The Queen of Lean