I'm Not Perfect With Exercise. Here's What I Do Instead.
No time to read? Listen to the audio below:
I miss workouts. I fall off track. It happens to me just like it happens to everyone. Last week I had my workout blocked in my schedule but had an emergency with daycare and had to skip my 1 hour strength workout and swap in lighter movement later in the day. The difference isn't perfection. It's what I do next, both mentally and physically.
What I Don't Do
I don't spiral. I don't decide the whole week is ruined because I missed one day. I don't wait until Monday to "start over." I adjust in the day and move forward with a good attitude.
What I Actually Do
I mentally reset and start again, right where I am. If I come back from a week away or feeling lazy due to my period or out of routine from travel or holidays, I don't force myself straight back into a full 1 hour workout. I start with something simple, like foam rolling, a short walk, light mobility or active play with my son. Then as I feel better, I ease back into my full routine. This might take 1 to 3 days but I always return to structure if I have fallen off because without a plan, results don't happen.
Why Momentum Beats Motivation
Motivation is unreliable. It shows up some days and disappears on others. Waiting for it to return before you start again means you could be waiting a long time, for some people it's years!
Momentum works differently. One small action creates the next one. You don't need to feel ready. You just need to do one small thing, and the next thing gets easier. For example, getting dressed in your workout gear, picking your playlist or aiming for 10 minutes of movement can start the ball rolling. Then once you feel the energy pick up you can do more or repeat that cycle the next day. Just remember momentum over motivation!
If You've Fallen Off Track
If you've missed days, weeks, or longer, that doesn't erase your progress completely. It doesn't mean starting completely over. It means picking one small action today and letting that rebuild your momentum. It's even easier if you pick something you enjoy, we don't want movement to feel heavy or like something you dread. Here are a few examples you could try to get back on track:
Park at the back of the parking lot and walk further to the store
Put on some music and dance
Add squats while you cook
Foam roll while watching tv
Go for a walk with a friend
Try a simple mobility flow from my Instagram page
Play with your kids at the park instead of watching them
Try to activate your core while laying down or working around the house
These examples are exactly how I got back into movement after almost a year off due to a high risk pregnancy, an unplanned c-section and a tough recovery. As simple as they can seem, don't skip it! They will slowly help build your confidence, trust in yourself and create a routine you look forward to each day!
Start Small Again, Right Now
You don't need the perfect comeback plan. You need one simple step. Pick one small movement from above to start your momentum today. Want more structured support?
Try my 12 week starter program in my all in one app for just $49+hst per month.
Comments