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Setbacks

By January 14, 2020 Uncategorized

Top 4 Setbacks in Getting your Workouts in + How to Combat Those Setbacks

I recently asked my Instagram audience what their current workout setbacks are and here’s what they had to say.

1. Getting in a routine, then having an injury or illness | Ugh, WINTER! Trust me, I get this one fully. My family, too has battled winter bugs that have kept us down for a few weeks, myself included, so getting back in the swing of things is really hard to do. Here’s how to start.

  1. Start. Just pick a day to get back to something easy breezy and do it. Keep the promise you made to yourself and get that first workout back under your belt and the rest will follow.
  2. Make sure you’re well hydrated prior to hitting the gym again. Remember, you hydrate today for tomorrow and tomorrow for the next day. So, stay focused on hydration the day leading up to your first day back.
  3. Once you get the first workout back, schedule your next workout for a few days later. Try 1-3 workouts back to start and the following week, get back to what a normal routine looks like for you.

2. Actually getting yourself to the Gym | Whether it be transportation issues, weather issues, a busy schedule or lack of motivation, these can all be a real setback we have to deal with. A few ways to combat this setback are below.

  1. Find and save at home workouts on Instagram. If you see a workout you like, click the little flag in the bottom right corner and save it. Begin growing a workout library so you can easily find a workout to do at home if weather, sick kids, or motivation has got you down.
  2. Make your workouts quick and effective. They don’t need to be an hour, or even 45 minutes, to give you a good sweat and to sculpt your muscles. Schedule 30 minutes for yourself 3-4 times a week and commit to it. It’ll feel so good.
  3. Remember that even long walks with your dog, kids or self can count as a refreshing way to workout. Bundle up and find some hills or a park to walk in your neighborhood.
  4. Run your stairs. If getting yourself to the gym is the issue, bring your workouts home to you. Running stairs is one of my favorite ways to get a cardio and strength training workout in at home.

3. Financial | One of my favorite gifts I gave myself this holiday season was the Budget Mom guide. We are on a new budget for 2020, so I understand that financially committing to a gym, a studio, or a trainer isn’t always an option. As a trainer, I of course, know the value of working out.  And, as a consumer, I know it’s important to spend your money on things that actually work and also make you feel your best.

So, the other part of this coin is that you must find value in the place you choose to workout at. Do you feel happier walking out as you walked in? Do you think your workout was worth the value you paid? Those are things you should consider when you find a gym, studio or trainer to invest in. I wrote a blog post here on how to find the one that works for you best! But even so, if free is your jam right now, here’s where to find some great workouts to do at home with little to no equipment.

  1. Instagram. Search #athomeworkouts
  2. YouTube. I have tons of at home workouts posted on my YouTube Channel.
  3. Walking, running, stair workouts. These simple workouts totally count, too and shouldn’t be overlooked.
  4. Find a challenge to do each month. Better yet, find a challenge with a buddy! Take a month to focus on push-ups, squats or planks. Add 5 on a day and do the exercise at hand. It’s a fun way to do some new exercises and get some strength training in.

Remember, self-confidence is created by keeping the promises you make to yourself.

4. Not seeing changes | What a huge setback this can be. You’re doing the work, you’re getting to the gym, you’re doing all the “right” things and nothing is changing. The scale isn’t moving, your clothes don’t fit differently, your problem areas are still there and you’re over it. Let’s see if I can help turn the tides. Try a few of these tips to switch things up and see if the changes will follow.

  1. Do just that, switch it up. What you’re doing isn’t working, so that tells me, it’s time to do something different. If you’re running now, try strength training, if you’re strength training, try adding more cardio. If you’re doing yoga, try something more intense. Your body does get bored and it does get used to specific form of exercise, so challenging your body and changing things up is crucial in keeping the body changing.
  2. Find what style of training works for your body type. But first, find your body type. I really like Rachel’s breakdown of this and her easy to follow links to find the workouts you need according to your body type.
  3. Watch what you’re eating. I know, I know, but it’s true. Your food intake does matter. If you’re not interested in dieting, just try by tracking your food intake. I like using the app MyFitnessPal. You can set goals and then it will adjust your caloric intake and your macro and micro nutrients for you. Then, at the end of each day, you get a graph of how you did for the day. I love a good visual! This is a great way to eat what you enjoy, but make sure it’s fitting into your calorie goal for the day and that you’re hitting your macros.

Remember: I offer a free week of semi-private group training and group classes to all first timers, this could be your ticket to the change you’re looking for.

But Warning: Most will never leave after week one 😉

Let’s connect if you’re ready for your free week of training,

Molly

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