5 Ways to Overcome The 'Sucky' Workouts

How to know when to call it & helpful strategies to stick out those ~ugh~ moments.

When I first started this newsletter, I did it because I love to write. I love to podcast, too, but this is really my foundation. I’ve been keeping journals since I was a little girl, and became a journalist because words make my heart sing. With that said (and with over 2,500 people getting words from me in their inbox every Friday), I want to make sure that this newsletter is purposeful and has service. This week, I’m doing two things: 1. Asking you to click “reply” to this email if you regularly read the Weekly Hurdle and let me know what you like AND what you’d love to see more of and 2. Giving the people what they want. 

What you want, according to my DMs, is input on how to get through sucky workouts. Firstly, I think it’s important to echo that you are so not alone if you feel like this keeps happening lately (the sucky workouts). In a lot of my recent conversations, the theme has been stagnation. Whether it be with work or with working out, many are battling this rut-like feeling as well as the anxieties that come hand-in-hand with “getting back to normal” as vaccinations rise.

Of course, I’ve got tips. Before I offer those, just do me a favor and keep this in mind: Sometimes you may have to abort, and that is OK. Hell, that’s more than OK. Many times I’ve gotten dressed, laced up, gone out there, and within a couple minutes I just knew that things weren’t going to go my way. I’ve ditched and gone straight home. I’ve ditched and gone to get a bagel. I’ve ditched and ended up at a bar. However, I’ve also had these thoughts, and then I’ve been proud of myself for sticking it through. So. Listen. Be honest with yourself about what’s really in the tank when that “today’s not my day” voice pops into your head. And if you’re still looking for a little motivation, here are my essential tips for bucking up for the tough moments:

1. Break up an effort into smaller parts: Whether it’s a run or a 30-minute at-home workout, sometimes breaking it up into smaller segments makes it feel more doable. So, for a run, think of each song as a segment. Once you do one segment, you’ll realize hey, I AM capable of continuing! Sometimes, when I feel super unmotivated, I turn my run into a power hour, changing the music every minute on the minute. It helps the time breeze by. 

2. Enlist an accountability buddy: This person could either be dripping sweat with you in the flesh, or perhaps someone you simply chat with about your day-to-day habits. I recently started working with a run coach, and knowing that I have someone to report back to at the end of my workout makes me feel more motivated to stick it out on the ugh days. 

3. Think about how you’ll feel when it’s done: I have never regretted a workout. Sure, some are better than others. However, every single time I make that dedicated time for me, I’m grateful. After you’re done working out one day, make a list of adjectives that describe how you feel. Go back to that list in your mind in the moments where you feel like “you just can’t.” We CAN (I promise!). Sometimes we just need to be reminded. 

4. Have a reward on the line: Every day I do what’s on my personal “schedule” I put a $1 (mentally, anyway) into a little fund that I have for myself. Come the end of the month, I treat myself to something that’s about $30 (and I may not have purchased otherwise). You know, a pair of sandals I didn’t “need,” or a dinner out with a friend. I got the idea from my health insurance company, actually, who issues me $1 a day in Amazon gift cards when I log more than 10,000 steps (up to $250 annually). I don’t love paying near $600/month for insurance, but that’s a perk I can get on board with.

5. Remember: Be kind to you: I’ve said it before and I’ll type it again: We are the person who we talk to the most on any given day. What’s the conversation sound like? Would you talk that way to a family member or a friend? Make sure you’re hyping yourself up rather than beating yourself up, and know that you have the power to control that narrative.