‍NYC Trainer's Tips to Beat Your Workout Slump

We all experience periods where we're highly motivated and committed to our health and fitness goals. During these times, we attend all our classes, eat healthily, and are almost obsessed with our progress.

But then, for many of us, something happens. Maybe one missed class turns into two, or into a week, or several weeks. Before we know it, we’re paying for gym memberships we’re not using, and we’ve backslid on any progress we made. It’s like once we lose our mojo, it’s gone. Does this resonate with you? If you’re like most people, it probably does.

The thing about motivation is that it’s fleeting. It’s normal to go through periods where our motivation is at an all-time high, only to quickly sink to an all-time low. How can we manage these periods when our motivation drastically fluctuates?

Below are some tips to help you get through a workout slump. The underlying factor in all these tips is the importance of systems. Eventually, our motivation will fail us; when that happens, systems will save us from ourselves.

Systematize Your Routine

Research suggests it takes about 3-4 weeks for a new habit to form. Sometimes, doing nothing seems easier than finding the motivation to do something. When setting up a workout routine, create a system that streamlines it and removes as much guesswork as possible. Here’s how:

• Consistent Timing: Always work out at the same time of day.
• Schedule It: Treat your workout time as a commitment by scheduling it in your personal and work calendar.
• Protect Your Time: Guard this time as you would any important obligation, ensuring others can’t disrupt it.

Change It Up

Variety is the spice of life. Sometimes, our motivation tanks because we’ve become bored with our current routine. If you always do one particular activity, change it up:

• Mix Activities: Instead of running five times a week, run for three days and swim or bike ride for two.
• Try New Classes: Swap a routine bike ride for a group fitness class or an especially tough personal training session.

You have plenty of options, so find something exciting to you. Who knows? You might discover a new passion.

Enlist a Friend

Having a workout buddy can make a significant difference. If you usually work out alone, invite a friend to join you. It’s like a healthy happy hour, without the annoying hangover.

Make Your Workouts Meaningful

Sometimes, making our workouts more meaningful involves making them about something other than ourselves. Consider:

• Fundraising Events: Participate in a major bike ride, marathon, or triathlon for a charity.
• Service Groups: Join a  group fitness class that aligns with your fitness goals.

Fundraising for a cause can give you a sense of gratitude and perspective. Many people would love to be in a “workout slump” but can’t due to illness. Remembering this can help you appreciate your ability to work out, even when you're dissatisfied with yourself.

Reward Yourself

If you’re in a workout slump, setting small goals and rewarding yourself can be a great motivation. For example, if you complete a certain number of workouts in a month, treat yourself to:

• New workout attire
• A massage
• A manicure

Working towards these rewards can give you a tangible goal to strive for.

Conclusion

Hopefully, your workout slump won’t last long. If it does, and if it begins to affect other areas of your life, consider talking to a medical professional to ensure there isn’t a more serious issue. In the meantime, continuing to show up for yourself is one of the best things you can do.

You’ll be happy that you did.

Lastly, if you need assistance with your fitness regimen, take the CompleteBody quiz to get matched with the best trainer for your goals!

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