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Low on Energy and Motivation to Workout? Do This! ⬇️

The other day I was talking with one of my clients and she expressed to me that she was feeling burnt out from everything going on in her life. She said she feels like her energy is super low and it's demotivating her from exercising.


Some reasons for this may be any of the following:


1. It's coming to the end of winter – a season where people often feel fatigued, run down, and demotivated. After 3 months of less than wonderful weather, it's common to get in a little slump. Specifically, where I live, we just had beautiful spring weather for 2 weeks before being hit with a second winter this week (as is the way things go in March around here).

2. She trains 2 hours per week, walks her dog in the foothills, and does intense horse riding for a few hours every week.

3. I hate using this one, as does she, but she couldn't help but wonder if being in her mid-70s may have something to do with her ebbs and flows in energy throughout the year.


Any combination of these reasons could be affecting her energy levels, but, as I told her – I'm currently in my mid-30s and I also sometimes find myself demotivated and low on energy. These feelings are normal to experience throughout the year, especially if you've been charging hard for several months at a time – like many of us do during the first 3 months of the year.


We know that exercise can give us energy. Yet, when we don't have the energy and motivation to do our normal workouts (30-60 minutes per session) we come to a catch-22...


Do we say "screw it," and lift weights as normal anyway?


Or do we say "screw it, I'm staying home and doing nothing this week?"


Hm. I don't like either of these options. Luckily, there's a third option.


This is where Workout Snacks can be sooo beneficial. 


Rather than a few long, high intensity, high volume workouts per week, adopt daily breif, 15 minute workouts.


Pick 1-4 exercises and repeat the exercises for 15 minutes. Make 15 minutes a hard time cap. You can do every minute on the minute training or as many rounds as possible (or as many as doable) in 15 minutes.


Sometimes I use these just as a backup plan when I'm rundown or short on time.


Other times I do these 15 minute workouts as a little energy boost during the day.


And more often then not, I plan these quick, highly varied 15 minute workouts into my weekly schedule. That might look like 3-4 traditional, 30-40 minute, upper/lower sessions per week. Then, on 2-3 "non-lifting" days per week, I'll do a 15 minute quick WOD (workout of the day).


Frequent, quick 15 minute workouts are energizing! It's like taking a shot of espresso. It's just a little workout but it makes you feel good mentally and physically. You'll get an uptick in energy for the rest of the day and you won't feel guilty about skipping a workout.


If we're burnt out, we need quick, frequent workouts to keep ourselves on track and to provide little boosts of energy. 


Usually, I think doing the same exercises week in and week out leads to best results. It's easier to progressively overload and track your progress when doing this.


But, during a period of burnout – or even just if doing a "variety day" active rest type workout – we may benefit from doing a lot of variety. 


So to put it all together, the formula for burnout or low motivation is: 


1. Prioritizing frequent (near daily), 15 minute workouts.

2. Taking advantage of variety if you think that will help make training fun for you during this period of time.


Luckily, for my client and for you reading this, I literally just created a subscription that is based around exactly this!


It's called the "Lightning WOD Squad ⚡" and it's just $3 per month to join (and you can cancel anytime). 


Each week I share 7 workouts that are each 15 minutes long. These workouts usually consist of just 2-4 exercises and require nothing more than your bodyweight, kettlebells OR dumbbells, and optional resistance bands and jump rope. 


While I send 7 workouts per week, you don't need to do all 7 workouts. You may find 1 or 2 each week that you'd like to repeat. Or you might just pick a few of the workouts and do them as a quick, secondary daily workout or even as active rest day workouts. It really doesn't matter to me how you use them. But I pride myself on over-delivering and providing you options. 


Check it out for just $3 this month and get 28 workouts (7 each week) in your first month by clicking the following link: https://garagegymbro.gumroad.com/l/xxwqls



Since 2020 I've been sending out emails and writing articles almost daily. I do this on my own dime, during my own time, and – as I always say – it's a labor of love. But, if you find yourself loving my emails, articles, or products, and you want to leave me a couple bucks, this is the place where you can do that. Thank you so much!



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