When you get on a roll with exercise and into a good routine, this creates determination and consistency. This often creates a result that you are seeking, perhaps to lose weight, to get leaner muscles or better cardio health. Sometimes people may do this for a time and say they are ‘burned out.’ I would encourage being really curious about your routine and your stress level and consider the whole picture.

Before I suggest some things I have observed, consider what were the circumstances that made you think you needed a day off? Was it feeling that you don’t have time for something? Are you comparing your routine with exercise to someone else’s who you believe has more time for something? The answer to this will determine your needs and this will help you adjust to stay consistent. What is the need?

• How often are you working out? Are you burned out or just need a day off? Having a day of rest can give you time to recharge mentally and physically. It also gives you a little extra time to take care of other things. The mental work and effort it takes to stay consistent is definitely a time commitment. Planning a day off ahead and some things that you would like to get done or a planned relax day, might really help stay on top of things.

• If you getting enough rest between hard workouts, maybe you just need to take the pressure off and do a less intense workout. For example if you are strength training, it can actually be beneficial after a certain time, to do a de load week. You can consider that it is also beneficial to do a workout where you are not maxing out on every single set or exercise. Maybe you do the max for one exercise and stay in a work zone for the others. This is very common. Instead of no workout or full throttle how about a medium workout?

• Are you feeling bored of your workouts? If you are strength training, you are going to see better results if you stick to the same thing long enough to learn great form, let your muscles respond, and see results you are looking for. You can still add variety by focusing on form, slowing down if you feel rushed, adding music, changing the scene.

• Many people feel more motivated around others or in a gym in a staged environment of motivation. A class can offer the benefit of some positive social aspects and also the benefit of not having to think it up on your own. You can show up and just follow.

• If you are more results focused, perhaps there is a focused exercise program that can help you see the progress you are making. Taking up running or training for a 5K offers the benefit of regularly having a chance to improve without the focus on weight. You can run faster, your heart can get stronger, lower resting heart rate, longer distance without stopping. Another focused exercise program could be a beach body cardio program. This can be a new change to any workout, some are fun and effective and others are super focused on results. Sean T has a program called Insanity that is just amazing if you finish the 6 weeks and very challenging.
• Are you looking for a more fun workout? Consider a fun dance workout. Dance is also good for your brain health. There are a lot of options for this: Zumba, Chalean Extreme, Anna Kaiser, and even traditional dance classes. You could try something nontraditional like aerial yoga, pole fitness.

• Are you fueling your workouts, eating enough and getting proper hydration? If you are trying to diet, are you trying to be too good? This is common as many of us are in the all or nothing mentality and making progress in a quick turnaround. Would you feel better if you increased your calories a little if that is the case or allowing yourself to maintain weight and build muscle? Eating right, eating enough protein, electrolytes, and a post exercise shake can make a huge difference in how you feel. Are you hydrated?

• Are you really just stressed? Are you rushing from your work to your workout and not cooling down properly? Would a minute of restful, deep belly breaths help to reduce stress before or after working out? Slowing down after a workout, bringing your heart rate down and stretching is something to really test out if you are not doing it. It brings your nervous system back to normal. Ayurveda reminds us that even though exercise is super beneficial to our health and has many benefits, it is still a ‘stress’ on our bodies and we need to calm down afterwards.

• Are you sleeping enough? To get the most out of your workouts, sleeping 7 hours is recommended. You didn’t work that hard for nothing, right? Perhaps using the phone to listen to a meditation before bedtime instead of more stimulating things might also help your stress. (or just listening to your breathing and putting the phone away.) You need more sleep if you are working out.

• Is this an excuse or a trick to get you off track before you are about to level up? Our bodies are usually capable of more than we think. If you suspect that you are making excuses, get started on a workout and I bet you will feel better. Test it out. I bet this exercise session or the next week you are about to learn something new or level up.

• See a doctor. Get checked. If you are completely exhausted for no reason, get some bloodwork done.

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