Here comes the funk… and how to get through it without sabotaging your fitness goals.
If you’re anything like me, big highs are almost always followed by big crashes. Periods of excitement, creativity, motivation, and passion are almost always shortly followed by periods of exhaustion, impatience, frustration, and lack of motivation. I call this “the funk.” I’m going through a bit of a funk as I write this blog post for you today, which is what inspired me to talk about this. We all have funks, especially if you live in the PNW, the winter/early spring blues are so real. It can feel so frustrating going from that high motivation to feeling like you don’t want to do anything, especially when it comes to training and getting to the gym. So here’s my advice for getting through a funk without sabotaging your fitness goals.
#1 Let your body sleep
Your body might just need more rest, and you must give it what it needs! Sleep hygiene and having a bedtime routine to help you wind down is so important here, but make it individual to you. Your routine could include boundaries around screentime, tea or sleep supplements, showers, skincare or other personal care, tidying your space, reading, meditating, or journaling before bed, etc. The key is that it doesn’t have to look a certain way, it just has to work for you. Try going to bed 30 minutes earlier than you’re used to. My friend Claire suggested the app Opal to me - which locks you out of certain apps around a certain schedule. I currently have Instagram blocked on my phone from 9pm to 9am and it’s almost a little reminder at 9pm every night that its time to get ready for bed. A few weeks ago my body was TIRED and I was really beating myself up. My lovely fiancee reminded me that sometimes we just need extra sleep and it doesn’t mean anything is wrong. After a few days of naps and early bedtimes, I felt completely back to normal. If you’re tired, LET YOURSELF SLEEP!
#2 Establish your bare minimum.
Pick 3-4 habits that are your bare minimum, non-negotiables even on days when you don’t want to do anything. I’ll give you mine as an example and you can decide what yours are. My non-negotiables are 80oz of water, shower and skincare, and making sure I’m fed. One of my favorite quotes is “fed is best” meaning that the most important thing is that you eat, and the second most important is the quality of what you eat. Figure out your non-negotiables and lean on those on days you are in a funk. These bare minimums serve not only to keep us from backsliding on our fitness goals, but they are also the most important and meaningful form of self-care. Take care of yourself like you would a friend, partner, or pet - food, water, and hygiene can go a long way in helping us get through the funk.
#3 Adjust your training, something is always better than nothing.
Don’t want to go on your planned run? Go for a walk!
Don’t want to go to the gym for a full hour? Go for 30 minutes!
Don’t feel like doing a specific exercise? Skip it!
Don’t feel like lifting heavy? Lift lighter weights!
Did you catch my drift? There are no rules in your fitness journey, find a way to get moving gently, and even these small acts compound over time. Don’t underestimate the importance of maintaining habits by doing the bare minimum.
#4 Ride the wave
Try to remember that this is just a phase and not a forever downward spiral. Please don’t take it too seriously, because it won’t last forever. I’m not saying push through and ignore your feelings. Try to honor where your body is, and continue to put one foot in front of the other. A funk is just a funk. The people who are the most successful are the ones who find ways to move forward, even when they don’t want to. Showing up can look different each day, but never stop showing up. Take a day off if you need to, heck take a week off, but never EVER quit.
Keep going, you’re doing great <3
