Getting Out of Your Fitness Funk

 
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    Hey there, beautiful human. Today, I want to talk about something I know so many of us face: the dreaded fitness funk. Have you ever felt like you just can’t get excited about your workouts—or worse, can’t find the energy to work out at all? I’ve been there, and let me tell you, it doesn’t have to last forever.

    Why This Topic Matters

    I’ve been in and around the fitness world for years, yet I still found myself feeling guilty and unmotivated about my routine last year. I had moments where I dreaded workouts and found myself slipping into a negative mindset about nourishing my body. Maybe you’ve felt that way too—like you “should” be working out, but can’t seem to follow through.

    Here’s the thing: Our bodies crave movement, but it’s all too easy to get caught into an all-or-nothing thinking. When you find yourself you’re in a funk, it can feel overwhelming and even embarrassing. The good news is that it doesn’t have to stay that way, and I’m here to share exactly how I broke out of mine.

    Common Misconceptions & Mistakes

    • Thinking it has to be perfect: We tend to trick ourselves into thinking that if we can’t do a perfectly structured workout at the gym, we might as well do nothing at all.

    • Ignoring daily wins: We tend to write off everyday movements—like taking a walk or doing chores—as “not real exercise.”

    • Believing a funk means failure: The truth is that having ups and downs is totally normal, and embracing this reality can be totally liberating.

    Actionable Advice & Steps

    1. Define Your Intentions Clearly

      One of the biggest game-changers for me was being specific about what I actually wanted. For instance, I said to myself, “I will move my body for at least 30 minutes every single day.” By laying it out clearly, I removed the excuse of not knowing what to do.

    2. Embrace Imperfect Action

      I like to tell myself: consistency over perfection. On the days when I could only manage a short walk, I celebrated that movement instead of shaming myself for not having done a full workout.

    3. Reevaluate and Recommit

      Life is constantly changing—my daily routine in one season will naturally be different and change during another. When I realized I was in a slump, I gave myself permission to redefine my goals. What does movement look like for me right now? The ability to be flexible kept me from quitting altogether.

    4. Tackle Nutrition Gently

      Instead of overhauling my diet entirely, I chose to focus on getting enough protein and water in every day. Adding simple meal prep—like cooking up some chicken or ground turkey and prepping veggies—gave me an easy way to fuel my body without relying on takeout or skipping meals.

    5. Find Accountability

      Social media might get a bad rap, but it’s an amazing place to find supportive communities. I made a public commitment to move every day for 30 days on Instagram, and the accountability and encouragement I received was a powerful motivator.

    Conclusion

    Fitness funks happen to all of us. The trick is to recognize when you’re in one, give yourself a break, and take small, meaningful steps to get back on track. Remember, you’re allowed to redefine success in every season. I’m here cheering you on—because if I can do it, you absolutely can too.

    Want to dive deeper?

    Keep reading for an even more detailed breakdown of how you can apply these strategies in your own life.

    • When I first realized I’d fallen into a funk, I asked myself the most important question: “Why do I want to move my body?”. My answer was more than appearances. I wanted more energy, better mood regulation, and a sense of accomplishment. Having a clear “why” gets you moving on the days when you’d rather remain in bed.

    • I discovered the concept of the action-intention gap, where our best intentions all too often remain just that—intentions—and never manifest into actual action.

      The three-step formula looks like this:

      1. Clarify Intentions: Be specific about your goal (e.g., “I will move for 30 minutes each day”).

      2. Know Yourself: Are you an all-or-nothing type? Easily discouraged? Understanding these tendencies helps you plan realistically.

      3. Align Intentions to Action: If adding 30 minutes of movement isn’t working, maybe it’s time to revisit nutrition too. Keep experimenting until your actions match your intentions.

      • Home Workouts: I ditched gym workouts for home routines with minimal equipment—just dumbbells, a bench, and a band. This was a huge mindset shift that ended up working brilliantly for my schedule.

      • Meal Prepping Protein: Even if you’re not a gourmet chef, simply having chicken or ground turkey cooked and ready to go can save you from relying on fast food or convenience snacks.

      • Community & Challenges: Publicly committing or finding an online group can introduce fresh energy into your routine. Everyone loves a little friendly accountability.

      • Set a Timer: 30 minutes can be divided into three 10-minute intervals. It all adds up.

      • Weekly Check-Ins: Each weekend, I reflect on what worked and what didn’t, then adjust for the upcoming week.

      • Celebrate Progress: Whether it’s tracking your activity rings or checking your energy level, let yourself feel proud of every win.

    By focusing on clarity, consistency, and self-compassion, you’ll find your fitness groove in no time. And remember, you’re allowed to adapt these strategies to fit your life.

    DOWNLOADABLE RESOURCES

    [ 1 ] EPISODE TRANSCRIPT (PDF)

    I’ve put together the entire episode transcript in a convenient PDF for you to read or reference whenever you need a pick-me-up.

    Click here to download the full transcript PDF

    [ 2 ] FREE GUIDE: “STEP-BY-STEP FITNESS FUNK BREAKTHROUGH PLANNER”

    I’ve also created a simple workbook to help you break down your goals, plan your nutrition basics, and keep track of your daily movement.

    Click here to grab your free planner

    Just enter your email, and you’ll get the PDF immediately.

    If you found this helpful, I’d love for you to subscribe to the Embrace Your Real podcast so you never miss an episode. It would also mean the world to me if you could leave a quick review—it really helps our community grow and makes the show more discoverable for other women who need this message.

    And if you know someone who’s in a fitness funk, share this post and let’s help each other out of that slump.

    Don’t forget to download the transcript and my free Step-by-Step Fitness Funk Breakthrough Planner. Let’s do this together. You’ve got this.

     
    Chelsea MorrowComment