{"id":5358,"date":"2023-07-06T03:13:13","date_gmt":"2023-07-05T20:13:13","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=5358"},"modified":"2023-07-06T03:13:13","modified_gmt":"2023-07-05T20:13:13","slug":"4-ways-to-deal-with-missed-workout-guilt","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=5358","title":{"rendered":"4 Ways To Deal With Missed Workout Guilt"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">T<\/span>here are lots of reasons why you may want to skip a workout (or two, or three) ranging from <a href=\"https:\/\/www.wellandgood.com\/unexpected-period-symptoms\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/unexpected-period-symptoms\/\">feeling blah on your period<\/a> to preferring a chill night catching up on <em>The Bachelorette.<\/em> As normal and valid as that is, you may still notice feelings of missed workout guilt pop up.<\/div>\n<p>You\u2019re not alone. <a href=\"https:\/\/www.google.com\/search?q=reddit+feel+guilty+when+I+don%27t+exercise&amp;sxsrf=AB5stBhDQyAk1vUuMesyr9unPrsgOF68PQ%3A1688401854405&amp;source=hp&amp;ei=vveiZIzvFfTDkPIPx52mmA0&amp;iflsig=AD69kcEAAAAAZKMFzqy7ZVSkivUmFIrUQYwoQC8Ay-3m&amp;ved=0ahUKEwiMxpGG-_L_AhX0IUQIHceOCdMQ4dUDCAs&amp;uact=5&amp;oq=reddit+feel+guilty+when+I+don%27t+exercise&amp;gs_lcp=Cgdnd3Mtd2l6EAMyBggAEAgQHjIICAAQigUQhgMyCAgAEIoFEIYDMggIABCKBRCGAzIICAAQigUQhgM6CwgAEIAEELEDEIMBOgsILhCABBCxAxCDAToLCC4QigUQsQMQgwE6EQguEIAEELEDEIMBEMcBENEDOg4ILhCKBRCxAxCDARDUAjoFCAAQgAQ6CwguEIAEEMcBENEDOgsILhCDARCxAxCABDoLCC4QgAQQxwEQrwE6CwgAEIoFELEDEIMBOggILhCABBCxAzoICAAQgAQQsQM6BAgAEAM6BggAEBYQHjoICAAQFhAeEA86CAgAEBYQHhAKOgoIABAWEB4QDxAKOgUIIRCrAjoICCEQFhAeEB06CAghEKABEIsDOggIIRCrAhCLAzoLCCEQFhAeEB0QiwM6BQghEKABOggIABAIEAcQHlAAWMEtYPouaABwAHgBgAG-AYgB2SSSAQUyMC4yNZgBAKABAbgBAg&amp;sclient=gws-wiz\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.google.com\/search?q=reddit+feel+guilty+when+I+don%27t+exercise&amp;sxsrf=AB5stBhDQyAk1vUuMesyr9unPrsgOF68PQ%3A1688401854405&amp;source=hp&amp;ei=vveiZIzvFfTDkPIPx52mmA0&amp;iflsig=AD69kcEAAAAAZKMFzqy7ZVSkivUmFIrUQYwoQC8Ay-3m&amp;ved=0ahUKEwiMxpGG-_L_AhX0IUQIHceOCdMQ4dUDCAs&amp;uact=5&amp;oq=reddit+feel+guilty+when+I+don%27t+exercise&amp;gs_lcp=Cgdnd3Mtd2l6EAMyBggAEAgQHjIICAAQigUQhgMyCAgAEIoFEIYDMggIABCKBRCGAzIICAAQigUQhgM6CwgAEIAEELEDEIMBOgsILhCABBCxAxCDAToLCC4QigUQsQMQgwE6EQguEIAEELEDEIMBEMcBENEDOg4ILhCKBRCxAxCDARDUAjoFCAAQgAQ6CwguEIAEEMcBENEDOgsILhCDARCxAxCABDoLCC4QgAQQxwEQrwE6CwgAEIoFELEDEIMBOggILhCABBCxAzoICAAQgAQQsQM6BAgAEAM6BggAEBYQHjoICAAQFhAeEA86CAgAEBYQHhAKOgoIABAWEB4QDxAKOgUIIRCrAjoICCEQFhAeEB06CAghEKABEIsDOggIIRCrAhCLAzoLCCEQFhAeEB0QiwM6BQghEKABOggIABAIEAcQHlAAWMEtYPouaABwAHgBgAG-AYgB2SSSAQUyMC4yNZgBAKABAbgBAg&amp;sclient=gws-wiz\">Reddit is full of posts<\/a> where users are asking how to cope with their regret when they don\u2019t exercise. One pre-COVID study even found that <a href=\"https:\/\/nypost.com\/2020\/09\/10\/study-finds-that-people-who-work-out-are-happier-healthier-and-more-ambitious\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/nypost.com\/2020\/09\/10\/study-finds-that-people-who-work-out-are-happier-healthier-and-more-ambitious\/\">78 percent of participants felt less accomplished<\/a> when they missed a workout.<\/p>\n<p>One source to blame is fitness culture. You\u2019ve probably seen it: the pressure in magazines, advertisements, and other media to take \u201cno days off\u201d and \u201ccrush your workouts.\u201d<\/p>\n<p>But those messages largely benefit companies wanting to make money, not you or your health. Even some personal trainers aren\u2019t fans of this kind of rhetoric.<\/p>\n<p>\u201cOur fitness culture puts an enormous (and unnecessary) emphasis on following a specific program or maintaining a \u2018streak,\u2019&#8221; says <a href=\"https:\/\/racheltrotta.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/racheltrotta.com\/\">Rachel Trotta<\/a>, a NASM-certified personal trainer. \u201cThis puts pressure on people to have a high level of workout adherence, which can trigger anxiety if you struggle with <a href=\"https:\/\/www.wellandgood.com\/how-to-deal-with-perfectionism\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-deal-with-perfectionism\/\">perfectionism<\/a>.\u201d<\/p>\n<p>She adds that the anxiety\u2014and even shame\u2014that may result can lead us to procrastinate future workouts, too. Exercise can become a big \u201cto-do\u201d in our minds, and instead of just putting on our shoes and heading out for a walk, we wait until we feel up for a high intensity interval session, but that starts to feel harder and harder to do. It\u2019s an awful cycle of guilt, then skipping another workout, then more guilt, and so on.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/missed-workout-guilt\/\" current-title=\"If You\u2019re Feeling Guilty for Skipping a Workout, Here\u2019s What Trainers and Therapists Want You To Know\" current-image=\"GettyImages-missed-workout-guilt.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-01-05\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/missed-workout-guilt\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/missed-workout-guilt\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/missed-workout-guilt\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>Does this sound a bit too relatable? Check out the following tips that can help you handle the discomfort and get your stride back.<\/p>\n<h2>1. Identify distortions in your thought patterns<\/h2>\n<p>Self-talk makes a significant impact on our thoughts, mood, and actions. <a href=\"https:\/\/www.choosingtherapy.com\/evan-lawrence\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.choosingtherapy.com\/evan-lawrence\">Evan Lawrence, LMHC<\/a>, a therapist with Choosing Therapy, explains that emotional distress comes in when we take a fact\u2014such as \u201cI didn\u2019t go to the gym today\u201d\u2014and tell ourselves something about that fact, such as \u201cI am not a responsible person.\u201d<\/p>\n<p>When you notice this pattern, he recommends reminding yourself of evidence that disputes the idea. \u201cFor example, if you realize you are telling yourself \u2018I am not a responsible person,\u2019 you can remind yourself of other times or aspects where you are\/were responsible,\u201d he suggests.<\/p>\n<h2>2. Remind yourself of how important rest is<\/h2>\n<p>Even though rest may not feel productive or \u201chealthy,\u201d it is. More than that, it\u2019s necessary. \u201cThe truth is that it is easier to meet fitness goals when we allow our bodies to rest,\u201d says <a href=\"https:\/\/www.choosingtherapy.com\/kerry-heath\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.choosingtherapy.com\/kerry-heath\/\">Kerry Heath, LPC-S, NCC<\/a>, a counselor with Choosing Therapy. She encourages listening to your body. \u201cWorking out when we need to honor our bodies through rest or recovery <a href=\"https:\/\/www.wellandgood.com\/rest-days-exercise-joey-gonzalez\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/rest-days-exercise-joey-gonzalez\/\">actually keeps us farther from our health goals<\/a>.\u201d In fact, <a href=\"https:\/\/www.uchealth.org\/today\/rest-and-recovery-for-athletes-physiological-psychological-well-being\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.uchealth.org\/today\/rest-and-recovery-for-athletes-physiological-psychological-well-being\/\">rest and recovery can<\/a> boost performance, repair muscles, reduce injury risk, and more.<\/p>\n<p>Additionally, Heath encourages reminding yourself that a few workouts aren\u2019t a \u201cmake or break\u201d situation that affects your overall progress toward your long-term goals\u2014and this truth goes for everyone. \u201cEven professional athletes miss workouts due to travel, illness, or holidays,\u201d she says. \u201cIt\u2019s a matter of overall consistency versus perfection.\u201d<\/p>\n<p>Trotta points out that cardiovascular endurance only starts to drop after about a week of no training, and for strength training, that time frame is more like two to three weeks. \u201cA day or two of rest has no effect\u2014or could possibly have a positive impact\u2014on your performance,\u201d she says.<\/p>\n<h2>3. Remember the reasons behind your decision<\/h2>\n<p>Lawrence talks about making an active choice. In other words, \u201ctake time to think about your decision, then choose what to do based on the data available,\u201d he explains.<\/p>\n<p>For example, as non-diet, <a href=\"https:\/\/www.wellandgood.com\/health-at-every-size\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/health-at-every-size\/\">Health at Every Size-aligned<\/a>, certified personal trainer <a href=\"https:\/\/www.instagram.com\/nondiet_trainer\/?hl=en\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/nondiet_trainer\/?hl=en\">Barb Puzanovova<\/a> discussed in <a href=\"https:\/\/www.wellandgood.com\/half-assed-wellness\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/half-assed-wellness\/\">an article for Well+Good on \u201chalf-assed wellness,\u201d<\/a> it\u2019s important to consider other factors from the day that affect how you feel and what you need. \u201cIf\u2026you\u2019re tired, kind of hungry, drank mostly coffee, and [are] super stressed, then it\u2019s time to half-ass,\u201d she says. \u201cAnd if you\u2019re somewhere in between\u2014stressed but slept okay\u2014then experiment with what\u2019s planned and give yourself permission to back off [or] change the game plan.\u201d<\/p>\n<p>What does that look like in practice, though? For one, maybe reminding yourself after a sleepless night and busy day that your body needs rest most, and reading a book in bed. Or maybe after a stressful day, you\u2019re more in the mood for a yoga class than weightlifting. Or maybe you want the energy boost of a bootcamp workout. Any of these options are totally valid!<\/p>\n<p>The reasoning behind your choices is what you have to fall back on. \u201cWhen you feel the cloud of guilt overhead you, remind yourself why you chose to do this today,\u201d Lawrence says. \u201cYou can still remind yourself of the reasons you were debating, but I have found that it is a lot stronger when we make purposeful decisions that we can mentally support.\u201d<\/p>\n<h2>4. Let yourself simply move on<\/h2>\n<p>One of Trotta\u2019s big tips for clients is to avoid \u201cmaking up\u201d missed workouts. \u201cThe pile-up that ensues can be even more depressing than missing one or two workouts,\u201d she says. \u201cAn incredibly important part of habit formation is enjoying exercise, and we tend not to enjoy things that we feel we\u2019re failing at.\u201d Instead, she encourages clients to \u201csimply move on to the next one when the time is right.\u201d<\/p>\n<p>Along these lines, aiming for perfection actually isn\u2019t helpful, according to Trotta. \u201cPerfectionism procrastinates, waiting for the ideal time to \u2018do it right,\u2019\u201d she says. \u201cSometimes, workouts are consistently skipped because they are too ambitious for your schedule, lifestyle, or energy.\u201d Habits that are genuinely healthy are flexible, she says, promoting consistency over intensity.<\/p>\n<p>TL;DR: Try to not feel bad about hitting the couch instead of the gym when that\u2019s what you\u2019re feeling. After all, exercise is just one of <em>many<\/em> ways we take care of our minds and bodies.<\/p>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>There are lots of reasons why you may want to skip a workout (or two, or three) ranging from feeling blah on your period to preferring a chill night catching up on The Bachelorette. As normal and valid as that is, you may still notice feelings of missed workout guilt pop up. You\u2019re not alone. &hellip;<\/p>\n","protected":false},"author":3,"featured_media":5359,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-5358","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5358","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5358"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5358\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/5359"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5358"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5358"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5358"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}