We all have ups and downs. Sometimes I get in a groove where I'm just crushing everything! My workouts feel great. I'm getting stronger every week. I'm following my nutrition plan to the letter. I'm sleeping like a baby. Even my cardio workouts feel like fun!
And then there are the other times! Everything feels like a struggle. I only get 9 reps with the same weight I did 12 reps of just last week! What the heck is up with that? A 30 minute cardio session feels like a freaking marathon. My stomach swears it has never been this hungry ever before! Like literally ever! No, really, seriously! I will make you pass out if you don't feed me NOW!
Those are kind of the extremes. I generally function somewhere in between, usually more toward the good end of the spectrum. But recently I've been drifting toward the bad end! My motivation is way down since I finished my Countdown to 50!
Getting ripped for my 50th birthday ended up taking a few days longer than expected, but I was happy with the results. Since then, I've been struggling with my motivation level in lots of areas. I haven't felt like writing much on the blog. I've been wanting to snack all evening long, or as my Mom used to call it, grazing! And cardio has proven to be a bridge too far.
It got me thinking, what do I do when I'm struggling? I've never really considered it before, but there are some things I unconsciously do which maybe could be helpful to others. So, here's my list:
I don't beat myself up!
Life is full of ups and downs. There is a natural ebb and flow to everything. It's perfectly normal, and totally human, for my motivation to wane at times. It doesn't mean I'm a failure! I don't suck! I'm just a guy doing the best I can. It's OK!
I focus on fewer things!
I've never been able to juggle. I'm the least coordinated person I know. My blind dog has better hand-eye coordination than me. And she doesn't have hands! And she's blind!
But even I can juggle two balls, or just one ball. So, when things get hard and I'm struggling to juggle the many aspects of a healthy lifestyle, I simplify my expectations. I focus on just what I can handle, and cut myself some slack on everything else.
I had started keeping a Fitness Journal on my blog because it was so helpful during my Countdown to 50. However, after a few weeks it felt like a burden. So I tossed it! If something is not helping you, get rid of it! Focus on what you can handle and what is helpful. Ignore the rest.
For me, strength training is the foundation of my healthy lifestyle. It could be different for someone else. You might focus on eating healthier, or doing cardio, or even just getting better sleep.
Strength training is my foundation because when I have gone to the gym and put in the time and effort to stress my muscles, it automatically leads to other things which are good for me.
I don't want my effort wasted, so I instinctively crave protein to rebuild my muscles.
The endorphins released during my workout boost my mood and improve my chances of making good choices the rest of the day. My first meal after a good workout is usually really healthy.
I get a better night's sleep because I worked hard in the gym.
The time I spent at the gym is time I wasn't parked on my ass munching on crap.
And of course, maintaining or building my muscle mass is good for many other reasons as well.
So, for these reasons and many others, when I'm struggling I focus on getting my butt in the gym for strength training. The rest of it will either fall into place on its own or I just don't worry about it for a while.
I indulge myself!
This is relative, and you can't take it to extremes!
For example, I've been wanting to snack a lot in the evenings recently. So on many nights I just indulge myself. However, my indulgence is relative. I don't eat cake, cookies, and ice cream. I have things like celery with natural peanut butter, air popped popcorn, a bowl of dry cheerios (eaten slowly one at a time while watching TV), almonds, Greek yogurt, or a baked sweet potato with cottage cheese.
Another way I indulge myself is to skip a workout if I don't feel up to it. I took the day off from lifting last Thursday just because I wanted to. I simply bumped the workout to Friday and moved Friday's workout to Saturday. I ended up not missing any workouts for the week, but even if I had it would have been OK.
Another way I give myself a break is to lighten my load at the gym. Maybe I do fewer exercises or fewer overall sets or lighter weights. It's OK to just go through the motions for a week, or a few weeks. And oftentimes, I end up having a great workout anyway, even though I went in planning to just take it easy. Sometimes giving myself permission to mail it in was all I needed to relieve any performance anxiety I may have been feeling, and that frees me up to have a great workout.
I limit the damage!
The best way to limit the damage is to get back on track as soon as possible, but that oftentimes is easier said than done.
My current funk is going on four weeks now, and consists mainly of wanting to eat more, write less, and do zero cardio. So, I'm rolling with it! I'm using the extra calories as an opportunity to gain some strength and muscle mass. I'm pushing myself a little harder in the gym because I am getting extra fuel for workouts and recovery. Adding muscle mass is always better than adding fat mass.
Another way to limit the damage is to adjust my eating schedule to match my feelings. If I end up snacking late one evening, I can move my first meal the next day from 10:00 AM to 2:00 PM and then work out after work instead of lunchtime. That way I still fasted for 16 hours. I can also skip my first meal and just make my workout shake my first meal. Or I can work out fasted with no workout shake. Being flexible with my eating and workout schedule helps keep my overall calories down when I overindulge in the evenings.
Another way to limit the damage is something I already mentioned. Choosing healthier, lower calorie, higher protein snacks. I can enjoy snacking and feeling full with far fewer calories than if I chose junk food.
One other way to limit the damage is to look for opportunities to get back on track, even if it's just for a day or two. Even when I'm in a funk, some days are better than others. So, if I feel like I can do without snacking one or two or three evenings, then I do it. If I can satisfy my grumbling stomach with a pot of tea instead of a bowl of food, then I'm better off in the long run. If I feel like I could do a cardio session, then I go for it. Every little bit helps.
Maybe I'm not back to my super focused, hardcore routine. But limiting the damage as much as possible makes it easier to get back on track when I'm finally ready.
I never give up!
I may slack off here and there. I may totally blow it for an entire day or even a whole week. I may fall off the wagon and get run over by it as it leaves me in the dust! But I will never give up! I will never surrender! I will never accept defeat! I will get up and try again! I will run after the wagon for the rest of my life if I have to!
I choose not to be defined by my failures. Screwing up is inevitable. Lacking motivation from time to time is natural. I choose to be defined by my pig-headed, unyielding, indefatigable desire to get back up and try again!
If you have any tips for getting through the hard times, please share them in the comments below. I sure don't have all the answers, so I would love to hear what you have to say.
As always, thank you for reading! Have an awesome day!
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