Regaining your mid-year motivation


Everyone at some point has a bad day. Sometimes it can happen more often than we’d like but bad days are a part of life and we should take those bad days as learning experiences and a time for growth. Maybe you got stuck in traffic and are late to work (or school), or put on your favorite outfit and it doesn’t look great that day, or maybe you tripped in your favorite fitness class and everyone noticed maybe some laughed, it’s okay. Everyone’s confidence takes a hit sometimes but there’s lots of ways to boost your mood and re-center your mind.

Stand up tall. When you slump into a chair or even walk with your shoulders rounded inward it looks like you’re having a bad day. When you stand up straight you look more self-assured and confident. Some researchers believe good posture can lift both your mood and self-esteem and well as helping to reduce stress. If you feel like you’re stressing a lot lately take some time to re-balance. Meditation even for a few minutes a day can help keep the mind calm and equanimous. Try sitting with your back fully supported against a wall. This will help keep your spine long and your body fully supported. Be sure to keep your shoulders pressing against the wall behind you. Take at least five to 10 deep breaths. Calm the mind. Feel your body relax.

Take a social media break. As great as social media is, it can also have its downside especially when you’re trying to keep yourself motivated. Comparing yourself to other people, sometimes complete strangers, is not the way to build up your confidence or self-esteem. Remember sometimes what we see on Instagram or Facebook is only the best of what other people want us to see. Not everyone walks around flexed and perfectly toned so it’s not fair for you to compare yourself to what you see online. You can only be the best version of you so the only person you should be comparing yourself to is who you were yesterday.

If it’s fitness motivation, you need remember to take your progress pictures. Having something for you to look back on can help you remember how far you’ve come and what you’ve achieved. Progress pictures can also be a good way to compare yourself week to week because we don’t always notice changes in our own body right away. We look at ourselves all the time so remember progress takes time and change will come even if we don’t see it instantly. It doesn’t happen overnight. Fitness is a journey.

Do something you’re good at. If your bad day is getting you down and you feel like you’re losing the day, do something you feel knowledgeable in. Whether it’s making those amazing protein bars all your friends love, or getting on your mat and flowing through a few sun salutations, maybe it’s re-organizing your home or workspace, or even going for a quick walk or run. Doing something you know you’re good at can give you the internal reassurance you need to feel more confident about your day. Even if it’s a minor task like cleaning out your fridge do something you can say “Yes, I did that and it looks (or feels) great.

Smile. Even if it’s the worst day you’ve ever had, putting a smile on your face is like magic for bad days. I’ve always loved the “leave your problems at the door.” Phrase— especially if I’m going into work because I don’t want it to affect my workday or my coworkers. Making eye contact and simply smiling can do wonders especially when you get a smile back. It sounds corny but smiling can help reduce feelings stress and uncertainty. Smiles can be catchy so remember if the days got you down take a deep breath and think of something you’re grateful for.

Re-gaining motivation can be hard sometimes. Everyone will hit that speed bump and that’s okay. Remember to take some time to yourself and re-balance your mind. It’s important to have a work/life or school/life balance. Take a day off if you need to reset and relax. It’s important to own the day and not let the day own you.

Cassie McIntyre is a NASM certified personal trainer, yoga instructor, and nutritional coach. She works at LA Fitness.

Cassie McIntyre pushes herself over the mid-year motivation slump.