Navigating Being Out of Shape & How to Still Show Up for Yourself
We have all been here at some point or another- out of shape and struggling to get back to a routine. It’s beyond uncomfortable, it’s frustrating, you may feel insecure and possibly unsure on how to get back to the fitness level and routine that you used to thrive on. If I’m being honest, I feel like I’ve been living there for the past year and a half since having my son and trying to find some balance with health and fitness ever since.
While we often know WHAT to do, it can be overwhelming to even just think about getting started. This is because a large component of your fitness journey is going to be determined on your overall mindset. It’s so true when people say that ‘your thoughts become your actions,’ or ‘what the mind believes, the body achieves.’ As cheesy as that sounds, it tends to be the truth! Your mindset is responsible for so much of what you subconsciously choose to do throughout the day.
If you are feeling in a rut and not sure what to do to move forward, here are a few things I have found helpful recently while I get back to a ‘new normal.’
You may need more grace right now
Sometimes the main issue is that we have these unrealistic expectations of ourselves that we would never put on a loved one. We know what we are capable of, and we also tend to see only the highlights of what everyone is doing and not their struggles. This combination can make it feel like we’re behind, not working hard enough, or that our results are not good enough.
Consider instead, that maybe the thing you need most right now is some grace. Whether it’s simply getting back into shape, creating a routine as your family dynamic has drastically changed, or you are going through a difficult time with your mental health, you deserve to give yourself some grace and understanding. We cannot be 100% alllll the time. Life just doesn’t work that way. It’s perfectly okay to have some weeks or months where your routine is a little off, or below what you prefer.
I think about this a lot in terms of my workout routine pre-baby versus now as a mom. My time was completely my own pre-baby, while now it is dictated by what my family needs more often than not. And that’s okay! But knowing and understanding that is so important when I try to set routines, goals, and expectations for myself in my current situation. I may not always have the time now for a full workout, I don’t always get the ‘me time’ or recovery that I need, and my sleep is not quite 100%, not to mention that I am frequently a bit more stressed. All things that come with parenthood! It would be unrealistic of me to think that what I could achieve previously can be done now with the same level of execution. It doesn’t mean that I can’t still reach the goals I want, it just means that I need to be realistic about my expectations and show grace when I sometimes fall a little short or my timeline needs to be extended.
Keep it simple
Especially in the beginning of the year, we get all excited about setting new goals, having a detailed plan, or trying to do everything at once. But this can often set us up for failure in the long run.
Instead, my method this year is to keep things as SIMPLE as possible. If it puts too much pressure on me mentally- it’s not going to be sustainable, and I already know I’ll be less likely to maintain it. I’m finding the small things I can do each day or week to set me up for success.
A good starting point might be:
- Finding an exercise routine you enjoy and can stick to;
- Setting small daily and weekly goals that help you get back to a routine that you can actually achieve;
- Focusing on what you can ADD to your current lifestyle rather than what you should remove;
- Creating a short morning and evening routine to set your day up for success and help you wind down at night for optimal sleep.
I’d encourage you to focus on what habits you know make you feel your best, and then find ways to incorporate them daily. Use those as stepping stones to add onto as you continue to progress throughout the year. For example, you might set a daily step goal of 6,000 steps because you know you can easily hit that most days of the week. Once you feel comfortable and confident in achieving that goal, ADD to it by upping the target.
Consistency is your BFF
Consistency can be difficult when you’re feeling really out of shape, or uncomfortable with where you’re currently at. It’s difficult to even get started. But the good news is that once you begin to consistently workout and fuel your body properly, the momentum continues to build and you can gain motivation fairly quickly.
You will start to feel better both mentally and physically before you might notice any visible changes. Use that to your advantage! The energy and confidence you gain by following through on your actions will help you to maintain your new routines and build upon them.
If you fall off for a day or even a week, just pick back up where you left off! Don’t think of it as wasted time or effort. If the goal is a healthy, happy life, then there really shouldn’t be any ‘off track’ anyway! Remember to include balance into your lifestyle to allow for flexibility. Use the ‘off’ days to consider what caused them and how you can mitigate the same situation from occurring again in the future.
If this means only doing 2-3, 30 min workouts starting out because you know you can actually do that on a consistent basis, then that’s a perfect place to start!
Fix your mindset
While it’s hard to get back into your routine, and it may even feel like you are starting over, remember that you are capable. Something I read that has really helped with the mindset aspect was this quote:
“This time you aren’t starting from scratch; you’re starting from experience.”
I can’t remember where I read or heard that, but it continues to stick with me when I feel like giving up, or like this is just too hard or too much. I have experience to back me up. I have muscle memory that will come back quicker than if I was starting at the very beginning. I have knowledge of how to get to point B (even if it feels harder this time).
Remembering this helps me to know that I’m on the right path, and pushing forward is the best option!
This also goes hand in hand with negative self-talk. You can’t expect to improve and grow in the direction you want if you are constantly berating yourself by speaking negatively. I do believe that we tend to get what we give. By showing your body and mind some love, care, and speaking with positive language, you will be much more likely to adequately show up for yourself. Using exercise and nutrition as a means of punishment will not work in the long run. Rather, find ways to use it to enhance your mental health and mindset. Remember that small progress is still progress!
