Do you regularly feel fatigued, lethargic, fatigued, weak, or “out of gas” during your workouts? You could be noticing mental warning signs, like negative self-talk or feelings of discomfort. You might be recognizing physical warning signs, like sloppy form, messing up/no-reps, slow movement or poor body language. If you don’t feel like you’re able to push as hard as you’d like, or if you’re struggling to stay motivated, focused, or consistent, take a few minutes to look at your habits. In order to get the most out of your training, you want to regularly feel energetic and recovered.
Here are 6 areas to assess if you’ve been feeling lethargic or unmotivated
1. Rest – Are you on a regular sleeping pattern of 8 hours or more a night? Could you do a better job at making sure that you’re well-rested and recovered? More HERE
2. Fuel – Are you eating enough nutrient-dense food? Are you getting adequate protein, carbs and fat in your diet? More HERE
3. Life Balance – Is your schedule jammed and requiring too much from you? Could you make some adjustments with how you spend your time and energy? More HERE
4. Emotional-Energy – Are you giving out too much of yourself and is your tank feeling empty? Could you make some changes to feel more rejuvenated and full? More HERE
5. Training Intensity – Are you going nuts every time you train? Are you trying to move too fast for what your body can handle? Could you do a better job at managing your training intensity so that you can actually get more out of your workouts? More HERE
6. Mental Skills – Do you use effective self-talk strategies when you begin to feel fatigued? Have you worked on developing specific performance goals and understanding your purpose, so that you can push when it feels tough? Do you know how to use your thoughts to help you battle discomfort? More HERE
Remember, if you’re wiped after a workout that you’ve put full effort into, it’s great and normal to be tired. If you push yourself and work your ass off, then the WOD will be challenging, and that’s how you know you’re giving it your all. But, if you’re constantly feeling like you just don’t have “enough to give”, then you’ll want to make some improvements to the areas listed above. You may need to take some time away from the gym, so that you can focus on making your habits more healthy and sustainable. Mental training for CrossFit athletes is equally important to physical training; give your whole body needed attention. After you’ve regained some energy, you’ll feel much better about attacking your workouts and you’ll likely see more results!