I’m a personal trainer and I still struggle with…
FEELING MOTIVATED: I have SO FEW barriers to exercise (it’s quite literally my JOB), and I still sometimes don't want to do it! It is a false assumption that some people just naturally have more motivation to exercise than you. Some people do ENJOY exercise more than other people - but that doesn't mean they possess more motivation. Motivation is fickle, and even those people who love exercise, like me, can't rely on motivation to get them moving. So what can you do when you don't feel motivated? Instead of the old all or nothing mindset, try all or something.
One option: Set a timer, turn on some music that makes you feel happy, and just start - making sure that you give yourself full permission to stop when that timer goes off. Often, once you get moving you'll start to feel more "motivated" to keep going. But even if you don't, it's ok. You have given yourself permission to stop. No judgment, no shame, no guilt because this was the plan all along - to practice all or something thinking and this is a HUGE WIN!
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KNOWING WHEN TO MODIFY: I’m great at knowing when to skip a workout altogether- when I’m sick, or haven’t slept or haven’t eaten, etc. But I still struggle knowing when it’s best to push myself if I’m just not feeling it, and when to take it easy. After years of a “go hard or go home” mindset, I sometimes now don’t challenge myself enough out of fear of slipping back into that way of thinking. A phrase I often tell my yoga students is to choose the options that would feel the most valuable to you today. And only you can know what that answer is for you.
Don’t expect to be this in tune with yourself every single workout, because realistically, sometimes you just need to move and move on, right?. But as much as you can, ask yourself these questions before starting: have I eaten enough? how is my emotional state? how is my energy level? am I feeling excited about this workout, or dreading it? would it feel like success if I pushed myself or more successful if I took it a little easier today? Or would it feel best to change the plan? And you can totally ask yourself that last one all throughout your workout too, adjusting along the way!
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NOT BEING SEDENTARY: I move every single day. And most days I move quite a lot, teaching multiple group fitness classes. BUT when I’m not teaching a class or doing a workout, I tend to be very still. I can get lost in a project or a book and sit for hours. Did you know that even if you’re doing an intentional workout during the day, that if you’re not also moving around all throughout the day, you are still considered sedentary? NEPA (Non-Exercise Physical Activity) is any form of physical activity that gets you up and moving your body. It does not have to be structured, and it can be accumulated in bursts throughout the day. Because NEPA should not be overly tiring, it could enhance your energy levels and speed up your recovery from exercise - WIN! The main goal? To sit less.
Setting a timer when you sit down to work or read, can be helpful. (Or for me, not ignoring my smart watch when it tells me to get up!) Attaching movement to things you are already doing is another option: squats while you brush your teeth, dancing while you wait for your coffee, stretching during the commercials of the show you’re watching instead of fast forwarding them.
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I know it’s not about perfection, and I give myself so much grace and compassion. AND I keep practicing!