Everyone goes through it! The loss of motivation to workout paired with a slip-up in nutrition can be a recipe for disaster! BUT, it doesn't have to be! I want to share how to prevent burn out, or how to get over it, if you are going through it right now!
1. Do Group Stuff! – Make training social. Make it fun! I love catching up with friends while we ride and run. It’s a great way to kill two birds with one stone. Spend quality time with friends, and also workout. I used to feel like I had to stick to exactly what was on my plan, but now, if there’s a group thing, I’m more likely there, than not. Especially if it’s a group ride on Saturday.
2. Take a recovery day. Trim down those hours. It's important to listen to your body! Take a day to rest so that you have a bit more free time to do whatever you feel like, even if that’s simply being a bum on the couch and watching TV. It honestly is a great way to recharge the batteries if you ask me.
3. Get good sleep. Be mindful when your body is feeling run down, and you have put in some hard efforts. Prioritize sleep so that you can truly gain the benefits that come from it by getting 8-9 hours, maybe even 10 if your body needs it.
4. Be social not working out. I’m definitely a homebody, but when I go out to dinner with friends, or maybe go to the beach for a bit, I get re-energized by doing something different, and spending time with the people I love.
5. Reflect. Write down what you have accomplished, and what it felt like.
6. Eat the food you love. I love indulging in pizza and ice cream, as a lot of you know, so don’t be afraid to some times let loose, and not be so strict. Try to treat yourself ever so often.
7. Go for a Walk. Usually runs clear my head, but sometimes to not be stressing about pace or distance, walks can be even better for clearing our heads. The fresh air can really bring peace to the mind, body, and soul.
8. Plan a Vacation. Seriously, I think most Americans don’t vacation enough, there usually isn’t enough time, but most other countries and cultures have it right. We all deserve at least 4-one week vacations a year. It keeps us all fresh. A true vacation. No emails, no phone, unplug, and relax.
9. Change your routes up. If you find yourself stuck in a rut of the same routes, try something new, it can really freshen up training.
10. Breathe and put on some good tunes. Seriously, who says music doesn’t help soothe the soul? In my opinion, music can be such a healer. I never listen to my music during training, but sometimes just putting on those feel good songs, can totally change my mood. Sometimes to get me pumped up I listen to music in the car, in the shower, eating lunch, cleaning the house, and it feels good to just sing and dance my way through the week!
Hope this helps 🤗 Just remember that everyone goes through burn out! The most important thing to do is to not allow yourself to fall off! Get up and keep fighting though it! It will be worth it in the long run! What do you do to get over burn out?