What I Do on Days I Don’t Feel Like Working Out
Not every day is a high-motivation day—and that’s normal! In this episode of Embrace Your Real, I’m sharing exactly what I do when I just don’t feel like working out. From simple mindset shifts to practical strategies that keep me consistent without forcing it, you’ll walk away with permission to honor your body and still make progress.
Whether you’re tired, overwhelmed, or just not in the mood, this episode will help you figure out what your body actually needs—and how to respond in a way that supports your long-term goals.
What I Discuss:
Why “movement” doesn’t always have to look like a workout
How getting steps in can keep you on track
The “just one circuit” mindset I use to get started
How I swap workouts based on how my body feels
Why rest is sometimes the most productive thing you can do
How the Movement With Julie app makes it easy to stay flexible and consistent
If you loved this episode, I know you’ll also love episode 272: How to Handle Life Getting in the Way of Your Fitness Goals
If you want more from me, be sure to check out...
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
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Website: www.juliealedbetter.com
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Transcript:
00:00
Hey, hey, beautiful human, Can I steal five minutes of your time? I have something super important to share with you, but I promise I'll be really quick. You're listening to my weekly bonus episode of Embrace your Real with me, julie Ledbetter. I'm about to give you a quick tip for building your confidence, honoring your body and unconditionally loving your authentic self. Stay tuned If you're ready to embrace your real, let's get it. Let's go. Hello, and welcome back to another bonus episode on the Embrace your Real podcast.
00:39
Today is an episode for the girl who woke up, looked at her workout clothes and said not today, like I get it. I really, really do. Even after years of consistently moving my body, I still have days where I just don't feel like working out, and I want to normalize that for you, because Lack of motivation doesn't mean that you're lazy. It doesn't mean that you're falling off. It means that you're human and there are ways to work with that feeling instead of constantly trying to fight it. And so today I'm going to be walking you through exactly what I do on those days Like these are my go-to strategies that help me stay consistent without forcing it or burning out.
01:10
But first I want to share this review. It comes from Ava Gabrielle. She gave a five-star review and said oh, I'm loving this podcast. It makes me feel so confident with what I am and who I am outside of my body. You are such an inspiration and your faith makes what you're saying so true. Thanks for this pod. Please don't stop. I love this so much. Thanks so much for taking time out of your day to send in this review. If you guys could switch over to Apple Podcasts and leave a rating interview, that would mean the absolute world to me and our team Just kind of know how the episodes are helping you. I would love to hear from you. So if you could do that now, I would love that and I will personally thank you If you screenshot that and send it to me in a direct message. I would love to personally respond and just say thank you for taking time out of your day to do it and also tuning in to the podcast.
01:55
Okay, so what do I do on the days that I just don't feel like working out? Well, number one I honor my body with any kind of movement, not just exercise. The first thing that I remind myself is that movement doesn't always have to look like a traditional workout to count, and if I don't feel like lifting weights or doing a structured program, I ask myself okay, can I move for 30 minutes in some other way? Maybe that looks like deep cleaning the kitchen or walking around a store or playing with Blake outside or vacuuming and putting on music. Whatever it is Like. It might not look like a workout, but it's still movement and that's what matters. You're still getting the blood flowing, you're still supporting your body and you're still reinforcing the habit of showing up in some way. Most women are shocked when I tell them this, but it doesn't always need to look like an actual workout session to be productive. Like movement is movement. Period no questions asked.
02:43
Number two I focus on getting my steps in. When my motivation is low, I really try to keep it so simple. I focus on steps because, again, movement is movement. Sometimes I put on a podcast and go for a stroller walk with Blake. Other times I'm on my walking pad while my son naps and I'm working. Getting my steps in is such a powerful way to support my health, my digestion, my mindset, my metabolism, without the pressure of a full workout, and it still makes me feel accomplished at the end of the day, which oftentimes carries into better food choices and better sleep as well.
03:12
Number three sometimes I just tell myself, okay, just one circuit Like this trick honestly works magic. When I feel resistance to work out or when I just feel overwhelmed that I'm like I don't have time, like I don't have time for a 30 minute workout, I literally open up the Movement With Julie app. I scroll to the workout that I want to do. So, whether that's, you know, lower body, upper body, cardio and core, shoulders or glutes, full body, I go to the 30 minute workout and then I click on it and I say, okay, I'm just going to do one circuit of this big, giant circuit, I'm just going to do one round. And inside that app, that's exactly what I do. I do, you know it's typically five to seven exercises one round of that and by the end of it, by the end of that, I say, okay, can I do another round? If the answer is no, then I'm done and I'm proud of myself for showing up. If the answer is okay, let me just try to do one more round. So I'll get two giant circuit rounds instead of three. By the end of that I'll ask myself oftentimes I'll be like all right, what's one more? And then by the end of it, I'm, you know, a 30 minute workout in, and I feel so much better than when I started. Sometimes, though, I don't want to do more and I call it good, and then I'm proud of myself for actually showing up, because one circuit is better than zero, and we celebrate the heck out of that around here.
04:24
Number four I ask my body what it's craving. This has been such a game changer for me, especially as a new mom in this postpartum season, but sometimes I'm not motivated because I'm telling my body what to do instead of asking it what it wants. Like maybe I had lower body on the schedule and I just don't have it in me. Like I'm like I don't wanna start this, I don't wanna start the week off with lower body, but then I realized, you know, upper body actually sounds more doable, or shoulders and glutes actually sounds more enjoyable. At least I'm working some lower body and I'm working my shoulders. I swap, I shift and I adjust, and the flexibility of that is built directly into the movement with Juliet, because you can literally do whatever workout you want, like I recommend.
05:01
Obviously, if you're doing three workouts, you can either do lower body, upper body and shoulders and glutes, or full body. But I mean, if some days I'm like I just really want to focus on core, I will open up the app. I will either just do the core section on a 60 minute cardio and core workout, or I'll just go to the flex workouts and I'll be like, okay, I want a core circuit and I'll just do one or two of those workouts in there. So those are one-off workouts. So it's literally like the app is designed for you to pick and choose whatever you want. You can do all five workouts, you can do one workout, you can do two workouts, three workouts.
05:35
But really, when you stop forcing movement that doesn't feel aligned and really just start honoring your body with what it's actually asking for, that's when, personally, I find motivation comes back, like you feel empowered instead of restricted. And number five, I ask do I actually need rest? And finally, sometimes the best thing I can do for my health, my hormones, my goals is to rest Some days. That's what the answer is, because the deal is, when you're not motivated, it's not always discipline issues. Sometimes your body's literally asking you to slow down. Maybe your sleep has been off. Maybe your cycle is shifting. Maybe you have had just this full on month of chaos and craziness, or a week of just completely thrown off whether that's spring break or whatever it is in this season of life and you're just like I need a break. I need a break. I just need one day where I can rest.
06:25
These moments, rest can be productive and rest is part of the plan, and this is not only true if you've been super consistent, but also if you just feel like you need a day to just regroup. That is okay. I personally would rather take one full, intentional rest day and, guilt-free, and really be intentional about my rest than drag myself through these half-hearted workouts for the rest of the week, and so I hope that that spoke to you today. If that's you, if you just feel like you know, I'm going to say that today is my intentional rest day, or tomorrow I'm planning it in, or whatever day of the week you're going to intentionally schedule this rest day where you are actually embracing the rest and you're not feeling guilty, you're not spending the whole day being like I should have done this or I should have done that. Instead, you're saying, no, I'm going to intentionally rest, I'm going to take. I'm going to maximize this. I'm going to maximize my rest day so that when I get back to my workout, I can feel my absolute best. All right, so there you have it.
07:23
Let me quickly recap. On the days that I don't feel like working out, I do one of the following. Number one I honor my body with some kind of movement, even if it doesn't look like a workout. Number two I try to focus on getting my steps in, so whether that's a walk outside with Blake, with the dogs, with Joshua, or a walk on my walking pad while I get some work done while Blake sleeps. Number three I tell myself to just do one circuit and if that's truly what all I have in me that day, I let that be enough. Number four I ask my body what kind of movement it actually wants and really try to honor that and ask myself okay, you know it's on the schedule, it says lower body, but today I'm just feeling shoulders and glutes. I allow myself to do that. And last but not least, number five, I check in to see if I just need an intentional rest day. Every one of these options helps me stay connected to my body and consistent with my goals without falling into this all or nothing mindset.
08:11
Remember that the goal is not about perfection. The goal is to keep showing up in a way that works for you, even when the motivation is low. And if you're not already inside my Moot with Julie community, now is the perfect time to join. It's my weekly workout app that is designed for real women and real lives. So, whether you are working out at home, whether you liked going to a gym, you will get five brand new workouts every single week. They're all structured into simple supersets or a giant circuit single exercises depending on the 60 or 30 minute workout. Every single week workout has a 60 or 30 minute variation. You also get access to the movement calendar where you're able to track that consistency. Once you log the workout, you're able to see how many workouts you've done in that week or how many workouts you've done in the month, and every single movement has a video demonstration. Alternate exercises All you need is a few pair of dumbbells on a small space. So whether you get two workouts a week or three workouts or all five workouts whatever fits your schedule, you don't have to be perfect. You just have to show up and you can gain access by heading to sale that's S-A-L-Emovementwithjuliecom Again, that's sale S-A-L-Emovementwithjuliecom to gain instant access.
09:23
If you love this episode, I know you'll also love episode 272, how to handle life getting in the way of your fitness goals. I will go ahead and link that in the show notes below so that you can easily go check that out, but that is all that I have for today's bonus episode. Again, I hope that this was helpful for you. I hope that you found something you could cherry pick something from today's episode to give you some encouragement to just get your body moving or, if you needed that reminder, to just take that intentional rest. I hope that's what you got from today's episode. Love you so much and I'll talk to you in the next one.
10:03
All right, sister, that's all I got for you today, but I have two things that I need you to do. First thing if you are not already following me on the gram, be sure to do so. Julie A Ledbetter yes, it's with an A in the middle for that daily post-workout real talk, healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace a real, because you're worth it.