Before I created The Sculpt Society, I used to struggle a lot with workout burnout. In my early twenties, I would spend hours torturing myself at the gym. Not only did I not see or feel results, but my workouts weren't fun and totally depleted my energy, which left me feeling really unmotivated and burnt out.
It wasn't until I found dance-based fitness classes that things started shifting for me... I started feeling stronger, more energetic, less anxious and I realized that I was so much more consistent in my workouts. Why? Because I realized that working out doesn't need to be a "punishment," and instead can be something that is FUN!
If you're currently suffering from workout burnout, you're not alone. No matter what has led you to burn out – whether it’s from doing too much and then crashing after a few weeks or being totally uninspired to get going at all – we’ve all been there. Check out my tips below for how to overcome workout burnout and get back on track.
LISTEN TO YOUR BODY
Our bodies instinctively know what we need and it's so important that we honor these feelings. Feeling burnt out can be your body's way of telling you it needs a break – especially if you’ve been overdoing it lately. Oftentimes, rest day(s) are all our body needs to bounce back and get back to feeling good.
For many of us (myself included), it can be hard to give ourselves the grace to allow ourselves to take a rest day. It's so important that we change this conversation with ourselves – taking rest days don't make us lazy or weak and will not set us back. Without giving our body time to adequately recover, we won't see or feel results.
On my rest days, I love throwing on a stretching or recovery class on the TSS app. I find it's exactly what my body needs and craves.
On the other hand, maybe you have been avoiding movement altogether and are looking to get started again. I’ve been there, too! When I get to this place, I try to set myself up for success by committing to just 5 or 10 minutes of movement – whether that means throwing on a TSS Quickie workout or going for a walk to get coffee.
PRACTICE DOING LESS
If you tend to be more of a perfectionist (like me), the thought of committing to less can be scary!
Just like any new skill, it requires practice – and for those of you who have participated in our January Challenge, I hope you have begun to feel the impact of committing to less so you can show up more consistently. For some of us, accepting that a 23 minute workout is sufficient might be difficult, but my hope is that this mantra sticks with you throughout the rest of the year. If you missed the January Challenge I encourage you to try classes under 30 minutes (even if it's just for a week) and see how your body responds. You may be surprised to find that by working out for a shorter duration than you're used to, you actually feel better and just as accomplished!
For others who may be looking for motivation to simply get started, shorter workouts are a great place for you to start, too. I’d recommend starting with my Quickie Program. It comes with an easy-to-follow calendar and it completely takes the guesswork out of choosing your workouts, plus all of the classes in this program are 10 minutes or less!
ALTERNATE YOUR WORKOUT INTENSITY
You don't need to have all your workouts be high intensity where you're pushing yourself to your limit. In fact, it’s important to alternate between different types of workout intensities – both to avoid boredom and to get the best results.
On the days where I’m craving a bit of a higher intensity class, I’ll throw on a 45 min full body class. The dance cardio really gets my heart rate up and keeps it lifted throughout the class.
On the days where I want to slow things down, I’ll take a class from my new collection of Slow and Controlled workouts. These classes move at a slower pace, and will emphasize moving with intention and focus.
FIND A WORKOUT THAT’S FUN
Lastly, it’s so important to find a workout that you actually have fun doing. That way, you’re more likely to stick with it. One of the main causes of workout burnout is that we think of working out as a chore and something that “we have to do.”
I created The Sculpt Society because I wanted working out to be fun for all women – no matter if they were beginner or advanced, a dancer or non-dancer. I wanted to create a method that was FUN, effective and was for anyBODY, at any level. I also wanted to create a community for women where the emphasis was on feeling strong and confident in our bodies!
If you’re not already a member of The Sculpt Society, you can start your free trial below.