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I find that these movement archetypes are in alignment with body type: ectomorphs are like little energizer bunnies, bouncing around nonstop where as endomorphs like me need to charge up their renewable batteries in the morning to sustain all day. Mesomorphs are usually somewhere in the middle.
Regardless of which of these movement archetypes sound most like you, it's helpful to distinguish between slight discomfort when it comes to exercise vs. needing to take a rest day.
So, when I'm feeling "meh" about exercise, here's my process to determine whether I'll be intentionally working out or not (this is outside of daily step goals):
1) Ask where you are in your cycle. Today, I'm about 6 days out and feeling "meh" is very normal. If I felt like this during the first 3 weeks of my cycle, I would take that into further inquiry to see if I actually needed a rest day and/or more food.
Men: you cycle too but in a 24-hour span of time instead of ~28 days. The best time to exercise for both biological sexes is usually mid-morning when cortisol has naturally risen, testosterone is high, and one meal (ideally) has been consumed with sufficient protein and carbs. Trying to force intense physical activity at night for some people can throw off their entire circadian rhythm and hormone production. Not to mention, it can be much harder to motivate at the end of the day.
2) Assess what you ate before the intended workout + what you ate and how well you slept the day prior. I had a lovely balanced breakfast this morning per usual. Yesterday and even the last few days, I had plenty of fuel - even eating more than usual due to my luteal phase and higher metabolic rate - and I slept incredibly well. That all tells me I should be pretty good to go in terms of proper food intake for training.
3) Check to see the last time you took a rest day. I used to think a day off included, you know, a little 30-minute HIIT circuit or sprints 🤦♀️ Now, rest days for me include basic movement and walking but no intentional workout. I haven't strength trained since Friday with minimal cardio on Saturday and a full on lounging rest day on Sunday, so I knew my body had plenty of recovery time.
4) If all those are a green light: get outside for fresh air, natural sunlight and a walk. This is my most important step because I find out immediately if I'm working with true fatigue or just slight resistance. Especially when done at sunrise or soon thereafter, your body gets the signals it needs from natural light to start producing the right hormones at the right times that drive all kinds of processes in the body, including the energy that you feel.
5) "Phone a friend". if you still feel unmotivated but physically you know you're good to go, you might just need a little social support. I don't expect to be entertained by my workouts anymore. I have the discipline to execute on most days all by myself in silence (shout out to dopamine detoxing - it truly works!!). But I cannot deny the joy of moving my body with a community. As soon as join our live workout class online and see 10-15 other strong women and men greeting me with big smiles, that's all I need to get through.
6) Assess if this feeling is chronic. If you constantly feel mediocre about exercise, you may need to eat more, eat more carbs, get more sleep, destress, adjust your training, get your circadian rhythm in alignment, check your hormones, or all of the above.
What would add to this list? Click reply and let us know!
P.s. stay tuned for new, free goodies and resources this summer 💚
Shannon Morse & Lisa Kirby | Creators of Awaken Your Nutrition @thegreendoor.life | thegreendoorlife.com
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