There are two types of people in the world. Those who tend to overdo it with working out and those who can’t seem to find the motivation to do it at all. Much of the time I’m speaking to the first group, but I’ve been starting to realize that a lot of my clients actually fall into the second group when we first start working together. Or they’ve been known to bounce between both worlds. “Go hard” or “go home”. “On the wagon” or “off the wagon”. “Before” and “after”. “Old me” and “new me”.

I also tend to get people after the “after”.

Many of my clients have tried every diet, lifestyle change, and extreme workout under the sun before stumbling upon me. A lot of them are actively working to let go of diet culture and as a part of that work, have given up intentional exercise altogether. But soon, the pendulum starts to swing. They start to crave movement again and don’t know where to begin. Or they want to do something in their life (for some reason I attract a lot of hikers?) and know that they need to build their strength and stamina to get there.

There are, of course, some magical unicorns who are really balanced and chill with exercise.

That usually comes with some time and intentional work around your relationship with it. And I’m willing to bet that if you struggle with motivation, it’s not because you’re lazy. It’s not because there’s anything inherently wrong with you. There’s just more to it than you can see at surface level. Let’s dig into it a bit.

1. You’re tired.

Like actually physically tired. You probably need a nap, and some carbs, and a day off from work. Did you know that the number of calories often recommended for adults on weight loss apps is actually only appropriate fuel for a toddler? Add that on to a lack of carbs (the body’s preferred source of energy AND a commonly restricted macronutrient) and a 6am wakeup call on even fewer hours of sleep? It’s no wonder you don’t feel like going to the gym.

What to do:

Get enough sleep. Everyone is different, but less than 7 hours probably isn’t enough for most people. Eat food. Enough for a grown ass adult and to satisfy your hunger AND pleasure. Experiment with working out on different days of the week and times of day until you find when you’re the most energized. You might need to eat a snack, take a nap, and then reassess the situation. It doesn’t have to be either/or.

2. You’re mentally/emotionally tired.

If you’ve done all the above, and you’re still feeling tired, you’re either A: Making up for an extreme lack of sleep and nourishment. OR B: You’re mentally and emotionally exhausted. Like the kind of tired you feel after sitting at a long boring meeting. Or hanging around Debbie Downer types who suck the joy out of everything. Or maybe you’re dealing with some actual deep emotional shit yourself?

What to do:

Check back in with yourself. Be honest and get really clear. It might be a little of both. You’ve probably heard this one before, and I hate to say it but I’m gonna. Try to get moving for just a few minutes. Give yourself permission to quit. If you were just mentally drained, you’ll probably feel better once you get started. Realize that you might also need to cut yourself some slack on the workouts to prioritize your mental health in another way. It’s all ok!

3. Your workout isn’t aligned with your values.

Have you ever taken the time to think about what you really value in life? I always start my clients out by discussing this. For example, I value things like strength, independence, playfulness, general badassery, and doing things women aren’t “supposed” to do. So I love to lift weights in glittery Converse while dancing to Lizzo in between sets. That’s really specific, and I know not everybody’s favorite (but if it is, I’d love to teach you to lift too!).

What to do:

Get clear on what IS important to you and then find a way to link your choice of workout to that. Maybe work with a coach to help with that piece? Then it becomes about so much more than the movement AND the outcome. There are so many ways to move your body. Once you figure out what you enjoy, you’ll start to enjoy the process and even look forward to it!

4. You’re bored.

Even if you like what you’re doing, sometimes you just need to mix it up. Aside from the fact that doing the exact same thing day in and day out is not going to help you grow in any kind of way, it can also get really stale. While the basics are important in certain instances (strength training for example) sometimes you need to do something in a slightly different way to keep it exciting.

What to do:

Have a few different activities in rotation, or throw something new into the mix! Even within the same workout you can throw in different elements: different set and rep ranges, a different order, a different location, a fun new playlist, even a new sports bra!

5. You’re in the wrong environment.

Maybe you can’t work out at home because every time you do, you get distracted by the dishes or laundry? Or can’t get yourself to go to the gym because it’s too far away from your house and getting there in traffic is a whole THING. Maybe you just can’t with the hot yoga studio in the summer or your neighborhood doesn’t feel safe to run or walk in?

What to do:

If what you’re doing now isn’t working for you try the opposite. You won’t know until you try! Let go of the expectation that it has to happen in a certain place just because that’s what works for others.

6. Your trainer/instructor sucks.

Ok kidding. AND now that I have your attention, there might actually be something to this. Especially if you’re working with someone who makes you feel ashamed for you current body shape & size/that pizza you ate last night/not being able to do everything they ask. Maybe they aren’t helping you find variations of exercises that work for your body or taking the time to listen to you. Or maybe they’re actually a really great coach, but you just don’t jive with them on a personal level. Good or not, they might not be the right one for YOU.

What to do:

There are too many awesome fitness professionals out there to settle for one that isn’t the right fit. If you’re reading this blog post, it means that you have access to the internet! Where all sorts of awesome niche coaches work and play. Some of us even let you sample our services for free before you commit! Google is your friend here!

7. You’re setting the bar too high.

Having big goals is awesome. And I’m a big fan of building them off small wins. I also happen to be an all-or-nothing person at heart, but have come to realize that it doesn’t always work! If you haven’t done any formal exercise in awhile, saying that you’re gonna do it 5 days a week is pretty ambitious. NOBODY should be working out 100 days in a row with 0 breaks. Stop trying to do a heavy barbell back squat before you know what a goblet squat is.

What to do:

I know it’s not as glamorous, but why not going from zero to one or two? 30 minutes instead of an hour? Incline push-ups instead of from the floor? Start small, build up some wins, THEN you can add on if you want. Make sure you celebrate the $hit out of those wins along the way!

8. You’re in it for the wrong reasons.

Or another way to put it, you aren’t seeing the “results” you want, so you quit. I may come across as being anti-weight loss. I am not. However, it’s worth mentioning that a hyper-focus on weight sets you up for failure in the long term. Why? Because if that number isn’t changing as quickly as you hoped (or at all!) you feel like it’s not worth the effort. Or maybe you do manage to manipulate your weight temporarily and realize that it didn’t bring the lasting feelings of joy you thought it might. (Because body image work is an INSIDE JOB.)

What to do:

Find a way to enjoy the process AND set process driven goals instead of outcome based ones. We don’t necessarily have as much control as we think we do over our size or appearance in the long term. (This is why even bikini competitors aren’t competition ready year round!) You do have a little more power when it comes to being able to influence things like: doing a certain number of workouts this year, participating in a fitness related event, hiring a coach to help you learn some new skills, or making sure you drink water every day.

9. Motivation is a myth.

The fact of the matter is, not even fitness professionals feel like working out all the time. I definitely don’t bounce out of bed ready to go every morning OR love every single part of every single workout. But after awhile, you start to realize that you love the way it makes you feel, during and after. AND after the after.

What to do:

Revisit all of the above. See which ones feel most true for you. Know that it’s ok if you aren’t feeling it all the time and get honest with yourself. Sometimes that will mean that you’ll crush your workout and sometimes it will mean you choose not to do it at all. But when you get clear on what’s holding you back, you’ll feel more in control of your choices around movement.

Wanna get better at push-ups? Whether you’re trying to get your first one without using your knees, training to beat the entire patriarchy in a push-up contest, or just create better memories around push-ups than 5th grade gym class gave you, this program will help get you there.