We’ve all been there. A slump, a roadblock, falling off our game and trying to get back into your fitness groove.
Whether it’s your workout routine or your nutrition that’s been disrupted, don’t panic, there’s a sure-fire way back to the best you if you focus on the right things.
For me, it’s all about re-establishing my routine. I love morning workouts because that “small win” drives my motivation for the rest of the day. Also, from a physiological standpoint, things like cognitive function, memory and mental acuity are elevated post workout! No matter if I’m feeling bad, tired, or don’t necessarily feel like working out (extremely rare circumstance), I’ll still go to the gym, even if it’s 10% of what I can give. Why? That small step is critical for building momentum and establishing momentum can build into a good workout streak.
I’m always asking myself how I can be more consistent and it’s why I’m a fan of training every single day. Most won’t argue that health is the most important so why not schedule training first before everything else? It’s top of mind – you’re filling that exercise bucket, the one that contributes to your long-term health and if it’s in the AM before you start the day, you have less chance of something de-railing your efforts or jumping ahead on the priority list. Although everyone won’t be able to necessarily able to keep an AM routine, just know where to place your workout in your schedule so you will create your own consistency. It’s totally worth it.
Just think back to when you were at your physical best. Didn’t everything just feel like it was working better? When your body is in peak health it allows you to do everything better; sleep improves, memory recall, energy and motivation and mood all benefit. It all comes from taking care of yourself physically and mentally. That’s why I call exercise the multiplier because of its ability to make everything else better.
You’re probably already familiar with these concepts in some way or another so if you’re looking to bounce back, it means you’ve felt this type of peak performance in your life before.
Use these 5 tips to help you get out of your fitness slump and back to peak performance.
1. Forgive yourself
Your past actions and behaviours don’t define you, it’s all about your next move and how it gets you closer to where you want to be. And yes, reading this blog counts!
2. Write daily to gain clarity
Write down your goals and plan your action steps. When you write shit down it becomes so clear in your mind. Everyone wants something and simply writing it down won’t get you there. The people who do get what they want are the people who plan and take the action steps towards their written goals. When was the last time you checked in with your goals and how you were going to get there? Start now.
3. Be patient
No step to your goal is too small! Think of that 10% workout I mentioned above, no action is too small because it’s always something to build on. I think your goals should be crazy – but you should also be a long-term thinker when it comes to making your dreams a reality. As long as you’re moving in a positive direction, you’re moving yourself forward. Success is long, it is incremental. When you’re in the grind it doesn’t always feel like you’re making progress but if you have everything mapped out and you have a clear vision, eventually you will get there. In the process you will see measurable improvements, use the small wins to establish your momentum, but remember to be patient. The day you plant the seed is not the day you eat the fruit.
4. Set an appointment
If you’re the type of person that needs accountability then you have to set an appointment. This means start something new, something that requires your full attention and your full energy. There’s something about starting new that requires a type of focus that you don’t get when you’re doing something you’re already good at. Maybe you’re bored of your routine and that’s why you fell off. It no longer requires the mental faculty you used before, so find that new task, activity or challenge that that fires up your brain cells again. Try a new workout, join a run club, give semi-private training a try to break from individual workouts, so you get that feeling of requiring more of yourself to do this new thing. It’s the element of challenge we all need, if something is same old, same old and certain it’s not fun anymore.
5. Get back to the fundamentals
Get your body back to basics; sleep, nourish and hydrate. I prescribe a couple really good night’s sleep in a row, eating a ton of nutrients, I’m talking a rainbow of vegetables – then call me in the morning, you know where I’ll be! Your nutrients and your sleep will drive your energy and how your brain works, so will your optimism. Maybe you’re feeling off simply because you haven’t been sleeping well. Disconnect, keep your phone in another room or put it on airplane mode before bed. Rope off that bedroom area for sleep only, go to bed early and please, drink tons of water. Fueling the fundamentals will build a healthy foundation to make you feel like training and working out.
Don’t get down on yourself for falling off, climbing back up to your top self is work that is worthwhile, and pays back over and over again. I’d love to hear any of your tips for finding your motivation again. Leave a comment below or connect with me on Instagram.