How to Get Out of an Exercise Funk

Getting into an exercise funk is no fun.  I've been there.  I love being fit, but there have been times when I just didn't feel motivated to work out.  There have also been dark periods when I didn't even want to think about fitness.  I blame that on menopause.  I can't imagine any other reason for me to fall out of love with fitness. 

Luckily, I've always been able to get out of a funk. Because you can't stay in it forever.  It's nonproductive, feels yucky, and the longer you stay in it the harder it will be to get back on track. Here are some things that have helped me to snap out of it.  Use what works, chuck out the rest.  The important thing is that you get moving again.  

1.  Ask Yourself What the Problem Is:  You can't fix something if you don't know what's wrong.  What's the root of your funk?  Did someone make fun of you at the gym?  Are you overwhelmed by the terminology that your trainer is throwing at you?  Dig deep to find out what is causing this lack of motivation, fuzzy-headedness, blah feeling--whatever your funk encompasses.

2.  Go About Trying to Solve the Problem:  Write down the problem and what you may be able to do to solve it.  Say it's that people make fun of you at the gym.  Let the gym manager know what's going on.  He or she may approach the bullies, get their story, and tell them to stop or risk being kicked out.  Each gym has its own policies regarding such matters, but I would think that most gyms would have a zero tolerance policy as far as harrassment goes.

3.  Revise Your Goals:  Revising your goals can help re-energize you and smash those barriers.  Don't try to be a hot shot athlete if it's not in you.  Shoot for losing 1 pound, 5 pounds, or even 10 lbs.  Or you could set a goal to run a mile, then work your way up to a 5K.  Similarly, set a goal to increase the weight you lift by 2 lbs. or up your reps by 5 (or by just 1; come on, one rep, you can do it.) in a week or so--whatever feels right for you. Challenge yourself to help put the fun back in your workout.  Don't expect to be able to start back at your previous fitness level if you have been away from fitness for more than a couple weeks.  Start back slowly; work back up to your previous level and then shoot for more.

4. Choose Activities You Enjoy:  What do you like to do?  Play cards, play Yahzee, garden, walk, play tennis?  Great, do it!  Okay, so playing cards and Yahtzee aren't exactly the most acitive pasttimes, but you could work them into your program.  Never mind that they aren't the usual exercise choices.  Maybe that's the problem.  You may need to shake things up; become creative when designing workouts to put the zip back into your program.  For instance, you may enjoy picking a card from a deck before each exercise in your program. The number can represent the number of reps, while the suit can represent the sets.  

5. Manage Stress:  If you're feeling pressured about things in your daily life including family matters, community obligations, bills, and so on, your workout could suffer.  It can put a dent in your enthusiasm and time for exercise.  But keep in mind that exercise can actually help relieve stress, so make sure you take time to fit in fitness.  Make time for yourself.  Consider meditating, getting more sleep, or talking to a close friend or family member to get things off your chest.  If that's not enough, consult a financial advisor, your doctor, or other professionals for more expert advice.

6.  Don't Over-Think Things:  This happened to me.  The more I learned about fitness, the more confused I got. I felt like I had to work out  a certain way, design programs a certain way, go by the book.  Then I heard from a trainer that I admired that she made her own programs specific to the clients' needs, not by instructions in a book.  Yes, we need to learn theory, anatomy, physiology, programming, etc., when studying to be certified personal trainers, but we also have to loosen up a bit and go with our guts,  and a client's preferences and fitness level rather than a textbook when deciding what's best for a client. It's similar to what doctors have said about me regarding my history of spina bifida:  "You're not 'textbook'." When it comes to training, I don't think of anyone as textbook.  All clients have individual needs.  When I stopped over-thinking and started concentrating on the exercises I liked to do and had fun with, I felt much better.  Workouts were fun again.

7.  Leave Work at Work:  If you've got a lot on your plate at work it may be hard to let it go and concentrate on your workout, but you need to.  Workouts are great for helping you relax and keep your mind off work.  Don't fight that.  You need this facet of your life to help you decompress. Don't stew about work issues.  Clear your mind, relax, have fun.

8.  Think Positively:  No matter what is going wrong there are probably a lot of things going right, too.  Take a moment to realize that.  Each night before you go to bed, make sure to write down three positive things that happened that day.  Remember to include any fitness time you managed to squeeze in and if you grabbed a healthy snack instead of caving in and having that sugary soft drink or donut.  Think of how it felt when you were at the top of your program, kickin' butt at the gym.  You did it then; you can do it again.  Focus on your strengths and build on them. Then tackle your weaknesses.

9.  Concentrate on the Present:  So, you messed up that workout; you missed a jogging date with your best friend.  It's done.  It's over.  Leave it behind.  A good way to put it behind you is to start over.  Concentrate on the present.  Try that exercise you goofed up on again.  Take it slow.  Master it.  Call your friend to set up another jogging date and make sure to arrive early.  Don't let the past control you; rather, control your present.

10.  Stick to a Schedule:  You have a better chance of making your workouts if you schedule them into your  day.  Working out early in the morning is great.  You get it in before the day gets crazy.  But I can't seem to exercise in the morning.  I get up early for work as it is, so getting up earlier to fit in exercise just doesn't cut it.  So, I usually have to wait until the afternoon.  One time of the day I hate working out is in the evening.  I'm too tired, plus I don't know anyone who goes to the gym at that time.  Do cardio most days of the week and weight training at least two days per week.  And allow for rest intervals during your workout as well as on off days to help your body recover.  Overtraining increases the risk of injury, so, yes, challenge yourself, but don't go overboard.

11.  Accept Off Days:  Maybe you're having an off day, but that doesn't mean you have to turn it into a full-blown funk.  Use these to re-energize yourself rather than kick yourself down. Come back more determined than ever to better your technique, increase your sets or reps, and up the weight your lift.

How I Lost Focus on Fitness and Got It Back

Fitness is fun.  It can be.  Honest!  But there was a time when I couldn't seem to find the fun in it.  Actually, for the last four years I've faltered.  There have been times when I've gone for long walks with my husband nearly every night and hit 10,000 steps--sometimes more--daily but weight training fell by the wayside.  Then both fell off pretty much completely except for occasional hikes with my husband or walks with friends.  The reasons?  Here's what I think happened.

Got Certified:  I enjoyed fitness so much that I decided to get certified as a personal trainer myself.  I loved the NASM course.  It challenged me.  There was a good bit of anatomy and physiology in the course work, and some chemistry, none of which I had taken before.  I had to work my butt off, and I loved it.  My trainer encouraged me and quizzed me.  Others at the gym were supportive as well.  I passed the test on the first try.  I was thrilled.  Then it came to applying for trainer jobs and...nothing.  Well, not nothing exactly.  I did get a couple interviews.  But I didn't even apply until months after I passed my test because I wanted to wait until after we got back from visiting my mom.  What was that all about?  My brain function was a tad low at the time.  That's the only reason I can think of for why I'd wait so long to apply.  And it may have cost me a job.  I knew a training manager who was enthusiastic and I was pretty sure he'd at least give me a chance to prove myself as a trainer.  Well, by the time I applied he had moved on to different position in another city.  I never got the chance to find out for sure.  I got frustrated.  I had a well-respected certification but no one would hire me.  Was I too old?  Was it because I didn't have experience?  Was it because I walked funny?  Or was I too chunky?  I didn't know.

Trainers Left:  One by one, the trainers who worked at the gym when I first joined left.  I didn't click as well with the new crew.  Some were okay, and all my trainers were decent over the years, but that first crew just couldn't be beat.  Every one of them were friendly and supportive.  I felt at home at the gym when they were  working there.  I felt like I belonged.  But when they left, I got so I was less confident in my abilities, and I no longer felt at home at the gym.  Workouts suffered.  I stopped training with a trainer.  I didn't have any close friends there and knew only a few people by name.  Contract troubles cropped up as well. It all contributed to my decision to stop going to the gym altogether after a 5-year membership.  

Menopause Hit:  When menopause hit, hall hell broke loose.  If it was edible, I ate it.  I could tell myself that it wasn't good for me or that I shouldn't eat so much, but I kept on eating anyway.  My motivation tanked so I stopped exercising for the most part.  I got a bunch of equipment that I could use at home to exercise, thinking that would motivate me to get going again, but I didn't use it much.  My energy level was at rock bottom.  I started gaining the weight back that I'd lost through all that hard work.  And I was furious with myself for doing it.   

Work Increased:  Good things started happening in regards to work around the time I left the gym.  I found myself with three jobs online, all related to fitness and nutrition, including one working for that training manager I spoke about earlier who I thought may have hired me if given the chance.  Well, my hunch was right after all.  :-)    Wow!  I was psyched, but I also was sitting most of the day as everything I did involved computer work.  Since I enjoyed the work, I would sit there for hours researching, writing, answering people's questions, etc.  This inactivity just exacerbated the problem.  But I still loved the work and that I was making more money than I had in quite some time.  Considering my husband had been switched to part-time during this period, my increased work was welcome by us both.  I just hated that I was so inactive and didn't have as much time to exercise.  The thought of exercise just brought me down because I couldn't figure out how I was going to fit it into my schedule.  This made me anxious, which made me eat more.  I find it amazing that I didn't gain 100 lbs. during this time. 

Busy Social Life:  Around the time I started faltering a bit fitness-wise, my husband and I started volunteering--a lot.  We helped out at area animal shelters, charity events, and sporting events.  We had a blast doing it, and most of the time it involved physical movement, so that was great.  But it left little time to actually do a full blown tough workout. We also met more people through our volunteer experiences, so that widened our social circle.  We have more friends now than we've ever had, I think.  It's great.  We get together for football-watch parties, birthdays, holidays, walking, community events.  It's fun.  But it means also that I've had to totally re-work my life.  I used to spend most of my time alone so I just did what I needed to do, whenever.  Well, now with all sorts of commitments, my way of doing things had to change.  How people with a full-time job, friends, community obligations, children and grandchildren do it is beyond me.  I've got it pretty easy in comparison, working at home, but I still find it hard to fit all the responsibilities of life in.  I welcome the challenge, but it did cause workouts to fall by the wayside.  I'm working on that.

Death in the Family:  When my husband's mother passed away late last year, everything kind of stopped.  The nearly daily walks, weekend hikes, volunteering.  We stopped moving, it seemed.  Of course, death is something that has to be worked through.  We need to take the time to mourn and heal.  I understood that.  He needs to take time to explore emotions, reminisce, and work through the stages of grief.  He's doing well, but we still aren't back to volunteering.  It makes sense, though.  I read once that you can't help others until you help yourself through your own issues, troubles, feeling.  This is our time to heal.  There will be plenty of opportunities to be the helper again, in time.  

The Time is Now:  I started back at the gym at the beginning of the year.  I'm working with a trainer again.  I can't say that my progress has been as significant as it was 7 years ago when I first stepped into the gym, but I'm regaining my strength and then some.  For example, when I left the gym I could shoulder press 20-lb. dumbbells, and now 5 months back I'm close to surpassing that personal record.  I used to spend most days of the week at the gym and my workouts took about 2 hours.  I don't have that kind of time anymore.  But I know I don't have to work out for hours each day to be fit.  Everything adds up.  I have learned to fit in fitness where I can.  Weight loss is so hard during menopause, so I'm not going to freak out about that either.  I rarely weigh myself anymore.  As long as I'm moving, exercising, eating healthy, and trying not to eat everything in sight, I'll be satisfied.

Does this sound familiar?  I understand life getting in the way of fitness, believe me.  But it doesn't have to erect a total blockade between you and your fitness routine.  Don't freak out over fitness.  That will only make things worse.  Plan little bouts of fitness in between work and other tasks.  Do as much moving at work as possible.  At least it's something.  Realize you're doing what you can.  You can't put your life on hold for fitness, but you also shouldn't put fitness on hold because of life either.  It's important to find a balance.  And make fitness fun, not a chore.  Think of how good you'll feel when your clothes become looser and your step a little lighter.  It's worth it.  

Let me know what you have done to fit in fitness.  Email me at iwrite41@yahoo.com.  I'd love to hear from you.  Take  care.

About Trainers

Hi all.  After my workout with my current trainer yesterday I got to thinking about all the trainers I've had over the past 7 years.  

The first one was perfect for me.  Tough but flexible.  I have a long medical history (spina bifida) and I needed a trainer who would make me work hard, but within my abilities.  He was spot on.   I actually cried when he said he was leaving after about a year and a half of working with him.  I still talk to him occasionally at the gym when he's there to work out.  My next trainer was totally opposite.  He treated me like I was fragile.  I'm NOT fragile.  I may have certain limitations as far as flexibility and balance go, but that doesn't mean trainers aren't able to kick my butt.  I hardly even broke a sweat when I worked with him.  Huge disappointment.  I only worked with him a short time before I switched again.  He wasn't too happy, but I didn't care.  I was paying for personal training, not to be treated like a cripple.

Well, the next trainer was, again, the total opposite.  He kicked my butt but good and I loved it.  I had a good sweat going within the first 2 minutes of the session!  I loved working with him.  It was when I was training with him that I decided to get my personal training certification.  He took time to quiz me on various topics, which I appreciated, even if some of those quizzes  took place while he was kicking my butt during our sessions.  Seriously, I had a blast.  And I passed my exam, too.  :-)  That's got to be one of the biggest thrills of my life.  I was bummed when I found out this trainer, too, was leaving.  

All the trainers after that were okay, but just not quite right.  They either worked me too easy, didn't show up on time or at all, or seemed more interested in training athletes.  They were professional and kind, no question.  But they didn't seem to be as into the sessions.  Or I just didn't feel as comfortable with them, except maybe one who used to count my reps in Chinese.  He was tough, fair, and funny.  A good combination.  

One trainer was okay, pleasant, and tough, but seemed to key on athletes.  He left after training me a short time. I've seen him now and then, but we haven't spoken. Ah well.  It's no big deal.  I just didn't click with him as much as I did with others.

Anyway, I decided to call it quits at the gym in September 2012.  I wasn't getting anywhere, I wasn't satisfied with the training, I was still stewing over my workout folder with two year's worth of workouts disappearing, I had endless contract and double-billing problems, I had hit menopause a couple years earlier and my mind and body were not anywhere near in sync.  I had no will power, no energy..I was tired of working out.  And I admit that I was none too pleased that I had applied for a trainer position three times and hadn't gotten so much as an interview, yet new trainers came and went all the time. (When I went in one day to update my application, the new training manager found it at the bottom of the pile.  Well, at least they hadn't pitched it.  The former management was supportive of me and encouraged me to apply, but there was a management change at the same time I first applied.) 

I got equipment so I could work out at home.  But there wasn't enough space, the room temperature was too difficult to control, and I missed the energy of the gym.  I had gained back weight, had intense cravings, and was scared that if I didn't do something soon, I'd weigh more than I did the first time I started working out 7 years before--and be on a very bad path heading into my fifties.  

So, after about a year and a half away, I went back--to the same gym.  As miffed as I was over some issues, I still liked the convenient location, the set up, and the price.  It was doable.  I had a talk with the management about the fact that if I experienced anymore BS, I was out the door and would never come back, no matter how convenient and economical the gym was.  They have been nothing but courteous and professional towards me.  So far, so good.  I like my current trainer.  He says hello to me each time I go to the gym and asks me about my workouts whether we have a session that day or not. He was understanding from the beginning that I wanted to take it easy.  I especially was nervous since I had hurt my shoulder recently (for the third time, at least). How I hurt it this time, I didn't know.  Well, after one session of mostly physical-therapy-type exercises on my shoulders, I had no pain whatsoever.  Yep, he's a keeper!  I'm feeling stronger every day, and upping weight consistently now that I've got my confidence back.  And I'm working out 4-5 days a week again.  I'm loving it.  

All these trainers have helped shape me as a trainer.  I've learned from each of they what to do and what not to do.  I make clients work, but I'm sensitive to their health issues and exercise 
preferences.  I'm down to earth, no ego, no attitude.  I'm in business to help people feel better, healthier, fitter.  And, of course, I'm all for helping to make fitness fun.  

When looking into working with a trainer, decide what type of personality with jive best with yours, whether you want to work with a male or female, which trainer can best work around your schedule, and who can help you best toward your goals.  It's a good idea to work with one trainer for a bit, then switch to another, and another until you find the one you feel most comfortable with.  You're paying good money for personal training.  You are the boss.  You need to feel you're getting your money's worth. 

I'd love to hear your feedback.  What type of trainer do you like the most?  Or do you prefer to work out alone or with friends?  Feel free to email me at iwrite41@yahoo.com, or leave a comment below.  Also, to get email notices when a new post is published, enter your email in the space provided and click Submit.  Thanks!  Hope to hear from you.  Take care.
   

Back In the Swing of Things

Hey there!  I'm excited to announce that I'll fully back into the swing of things.  I'm loving working with my new trainer.  I'm learning a lot from him.  He's helped inspire me to get back into fitness big time.  I now go to the gym 4-5 times a week.  Whoo hoo!  I'm excited about fitness again.  This is Week 3 and I'm already feeling stronger and more stable on my feet again.  

With this renewed love for fitness also comes challenges:

• Where do I fit in work, social time with friends, family time, play time with our cats, and volunteering?
• What time is best to go to the gym in order to stay motivated and not make excuses that I have other things to do?

I have so many interests, so many irons in the fire, that it's hard to stay organized sometimes.  I'm sure many of you can relate.  But there's nothing more important than health and fitness.  Without it, I don't have the energy to do the other things I love to do.  I'm moody, sad, frustrated, and worried, instead of concentrating on the positive and enjoying life.  So, fitness had to come to the front of the line.

I'm working on a schedule that's right for me.  It may take many revisions to get it just right, but I'm on my way.  

Have you recently recommitted to fitness?  What's worked so far?  What difficulties have you faced?  Please share your stories with me via email (iwrite41@yahoo.com) or in the comment section below.  I'd love to hear from you.  You can also subscribe to my blog by entering your email address in the space provided  to the right.  

Until next time, find a way to make fitness fun!  Take care.