On Overcoming The 'Sucky' Workouts
How to know when to call it & helpful strategies to stick out those ~ugh~ moments.
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Presented by Athletic Greens:
When I first started this newsletter, I did it because I love to write. I love to podcast, too, but this is really my foundation. I’ve been keeping journals since I was a little girl, and became a journalist because words make my heart sing. With that said (and with over 2,500 people getting words from me in their inbox every Friday), I want to make sure that this newsletter is purposeful and has service. This week, I’m doing two things: 1. Asking you to click “reply” to this email if you regularly read the Weekly Hurdle and let me know what you like AND what you’d love to see more of and 2. Giving the people what they want.
What you want, according to my DMs, is input on how to get through sucky workouts. Firstly, I think it’s important to echo that you are so not alone if you feel like this keeps happening lately (the sucky workouts). In a lot of my recent conversations, the theme has been stagnation. Whether it be with work or with working out, many are battling this rut-like feeling as well as the anxieties that come hand-in-hand with “getting back to normal” as vaccinations rise.
Of course, I’ve got tips. Before I offer those, just do me a favor and keep this in mind: Sometimes you may have to abort, and that is OK. Hell, that’s more than OK. Many times I’ve gotten dressed, laced up, gone out there, and within a couple minutes I just knew that things weren’t going to go my way. I’ve ditched and gone straight home. I’ve ditched and gone to get a bagel. I’ve ditched and ended up at a bar. However, I’ve also had these thoughts, and then I’ve been proud of myself for sticking it through. So. Listen. Be honest with yourself about what’s really in the tank when that “today’s not my day” voice pops into your head. And if you’re still looking for a little motivation, here are my essential tips for bucking up for the tough moments:
1. Break up an effort into smaller parts: Whether it’s a run or a 30-minute at-home workout, sometimes breaking it up into smaller segments makes it feel more doable. So, for a run, think of each song as a segment. Once you do one segment, you’ll realize hey, I AM capable of continuing! Sometimes, when I feel super unmotivated, I turn my run into a power hour, changing the music every minute on the minute. It helps the time breeze by.
2. Enlist an accountability buddy: This person could either be dripping sweat with you in the flesh, or perhaps someone you simply chat with about your day-to-day habits. I recently started working with a run coach, and knowing that I have someone to report back to at the end of my workout makes me feel more motivated to stick it out on the ugh days.
3. Think about how you’ll feel when it’s done: I have never regretted a workout. Sure, some are better than others. However, every single time I make that dedicated time for me, I’m grateful. After you’re done working out one day, make a list of adjectives that describe how you feel. Go back to that list in your mind in the moments where you feel like “you just can’t.” We CAN (I promise!). Sometimes we just need to be reminded.
4. Have a reward on the line: Every day I do what’s on my personal “schedule” I put a $1 (mentally, anyway) into a little fund that I have for myself. Come the end of the month, I treat myself to something that’s about $30 (and I may not have purchased otherwise). You know, a pair of sandals I didn’t “need,” or a dinner out with a friend. I got the idea from my health insurance company, actually, who issues me $1 a day in Amazon gift cards when I log more than 10,000 steps (up to $250 annually). I don’t love paying near $600/month for insurance, but that’s a perk I can get on board with.
5. Remember: Be kind to you: I’ve said it before and I’ll type it again: We are the person who we talk to the most on any given day. What’s the conversation sound like? Would you talk that way to a family member or a friend? Make sure you’re hyping yourself up rather than beating yourself up, and know that you have the power to control that narrative.
HIGHLIGHTS OF THE WEEK
CELEBRATE: Des Linden’s 50K World Record
How could I not give some props to Hurdler and all-around wonderful human Des Linden? Linden finished in 2:59:54, more than seven minutes ahead of the existing world record, set by British ultra runner Aly Dixon. She averaged 5:47 per mile pace. So. There’s that. Listen to Des talk about optimism, here.
READ: “How to Create a Happier, Healthier Living Space During Springtime” from Shape
Hi. My name is Emily, and I have an addiction to Pinterest now that I’ve found an apartment for my mid-May move. Taking these words from writer Isabel Burton to heart today as I brainstorm how to make my new space my dream space. I have to say that my studio/office is my favorite part of my new home. Really looking forward to having some more separation between work and play.
SUPPORT: Birth Queen
I recently hosted a conversation for Lululemon in honor of Women’s History Month. In doing so I met Rachel Nicks — a mom, doula, lactation counselor, and founding MIRROR trainer. She’s also the founder of Birth Queen, a non-profit working to combat the Black maternal health crisis. Birth Queen educates, supports, and empowers Black women, parents, and birthing people. It funds training for doulas, midwives, and lactation consultants. As it’s Black Maternal Health Week (April 11 through 17), I wanted to share the link here for those who would like to donate.
SNAG: Tops and Bras for 20 Percent Off at Athleta
A follower brought this sale to my attention yesterday, which is notable because Athleta rarely goes on sale. Linking my three favorite tops and bras, here:
Vapor Scoop Tank
Conscious Crop (I wear this with skirts all spring and summer)
Ultimate Bra
Solace Bra
WATCH: Before the Flood
My new thing to do on weeknights is watch documentaries. I’m late to this party, but with Earth Day on the horizon, I turned into Before the Flood the other night. Wow. It’s a documentary in which Leonardo DiCaprio sounds the alarm about global warming, and throws out some insane stats — like the North Pole will likely be melted by 2040.
Thank you to my sponsor, Athletic Greens, for supporting this week’s newsletter!
I have a confession: For years, I often wandered the aisles of the drug store buying whatever gummy vitamins looked the prettiest (and were on sale). Then, I found Athletic Greens, and everything changed. It sounds dramatic, sure. But! Until I started incorporating this all-in-one daily supplement into my routine, I didn’t realize what I was missing out on.
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To sweeten the deal, Athletic Greens is giving away a FREE year supply of vitamin D and five free travel packs with your first order. (Free stuff. Let’s go!) Simply head on over to AthleticGreens.com/Hurdle to get yours, no code necessary.
🎧 NEW PODCAST EPISODE: Akin Akman, Coach & Co-Founder AARMY
Akin Akman may be a fitness coach, but he's really aiming to make an impact on your mind. The now-Chief Fitness Officer and co-founder at AARMY learned about the importance of movement and mindset from a young age. At 7, he was training to become one of the top players on the tennis court at IMG Academy. His coach, Nick Bollettieri, told him that he had the potential to be the best and go pro — until, he got injured. Devastated at first, Akman reflects on that #hurdlemoment today with gratitude because it put him on the path to where he is now.
In episode 155, Akin shares the details surrounding the first Spin class he ever taught in Miami, and how he ended up moving to New York and joining the team at Soul Cycle, selling out 30+ classes each week within minutes. He talks about how "Akin’s Army" came to be, and the challenges that came hand-in-hand with launching AARMY shortly before a global pandemic. Plus: His take on a champion’s mindset, how he defines purpose, and what he’s looking forward to in the year to come.
🎧 NEW PODCAST EPISODE: #HURDLEMOMENT: Essential Financial Wellness Tips With ‘The Budget Mom’ Kumiko Love
Money can feel a little awkward to talk about sometimes. So, I'm calling in the reinforcements! Just because Tax Day got the scoot from April 15 to May 17 doesn't mean we can't start talking $ now. This week for #HURDLEMOMENT, I'm chatting with Kumiko Love, AFC, better known to her massive social media following as "The Budget Mom." Love talks me through her best-practice tips for better financial health, from tracking your spending and creating a budget to planning for retirement and maximizing your earning potential. TRUST ME, this is one episode you don't want to miss.
Thanks to this week’s Hurdle sponsors Beam, Super Coffee, Green Chef, and Athletic Greens! For a complete list of the show’s sponsors and some really great deals, check out the sponsors page.
UPCOMING
Hurdle Book Club! We’ll be reading The Art of Gathering, and meeting on Zoom on April 21. To register, click here.
ASK ME A QUESTION: Leave me a voice message, ask me a question, and it could be featured in an upcoming episode!