It’s Up To You

by tinareale on February 19, 2013

workout up to you

A couple weeks ago, I attended my regular spin class – a workout I always look forward to for its high intensity. Every time,  I leave feeling accomplished and ready for the day after a solid heart-pounding 45 minutes of power climbs, intervals, and more. After that class, though? I felt “meh” as I finished up my workout. I sat there thinking about how it didn’t feel as intense as normal. Then it hit me.

It was all on me. I had checked out during the workout. I got lost in my thoughts and didn’t focus my efforts on my workout. The end result? Not the workout I had anticipated or hoped to achieve.

Why am I telling you all of this? To remind you that your workout is up to YOU!

No one else can push themselves. You have to focus and make every minute and every rep count. Your workout is your time, so make that time worthwhile and get the most out of it.

I know you can. Don’t check out of your workout. Happy Training!

Have you ever “checked out” of a workout? What distracts you? What can keep you more focused?


1 Laura @ Sprint 2 the Table February 19, 2013 at 4:50 pm

I love the reminder! I worte a post before my competition (I think) about being mindful during workouts. The other piece is encouragement. If you tell yourself you CAN lift a little heavier or go a little longer, chances are you really can. Negative self-talk has physical implications.

2 purelytwins February 19, 2013 at 4:52 pm

we stay focus by telling ourselves we are doing this for our future. so we can be strong and healthy year around :)

3 Christine @ Love, Life, Surf February 19, 2013 at 4:53 pm

This is a great reminder Tina. I know that I’ve definitely checked out of workouts before and have zoned out. I usually find that happens when I have a zillion things on my mind and am stressed out. It makes such a difference when I pay attention and am mindful during my workouts.

4 nan February 19, 2013 at 6:25 pm

I just remember the old nikey slogan – “Just Do It!”

5 Katie @ KatieEnPursuit February 19, 2013 at 6:39 pm

Excellent reminder for us all! The workout is only as good as how hard we push ourselves! Sometimes I find myself checking-out & refocus to wonder “Can I Give More?” The answer is 99% of the time “YES”!

6 Jess @ Blonde Ponytail February 19, 2013 at 7:05 pm

LOVE this post! We are in CONTROL of our workouts. I tell my class participates its about work capacity: YOU have the POWER to go as hard as you want! It’s helpful for us PT’s to be reminded of that too!

7 Katie @ Talk Less, Say More February 19, 2013 at 7:27 pm

We all have those “off” workouts, whether because we aren’t feeling well, we check out mentally, or something else is going on keeping us from giving it our all. It’s a great reminder than we can take the control back, but I also think it’s important to remember that those “off” workouts happen as a way to help us appreciate our best workouts.

8 tinareale February 20, 2013 at 7:13 am

Oh, definitely! I wasn’t too bummed about the off workout but just got a good reminder.

9 Sharla February 19, 2013 at 8:40 pm

I know I haven’t pushed myself like I should in a while. I’m still working out…even training, but just can’t find the motivation to go all out like I have in the past :(

10 Brittany February 20, 2013 at 7:01 am

Excellent reminder, it is something I have to tell myself during yoga classes a lot. During some of the slower sequences it can become so challenging to remain in the practice and focused on the muscle group we are working/stretching. It is nice sometimes to hear that others have the same struggle.

11 Amelia February 20, 2013 at 8:29 am

You are so right! If I am not mentally into a workout or my mind wanders, the workout usually sucks and I don’t get that ‘high’ afterwards. The way I see it, is if you are going to workout (no matter what you choose) make it count. Be present and want to do it. If not, wait until you are. Most likely you’ll end up with a better workout and a better mood. :)

12 Haley @ The Saucy Apple February 20, 2013 at 8:49 am

Yep, I’ve totally checked out before. I get distracted by the silliest things really. Thoughts like: That girl’s got a cute shirt! and Oh, I like this song a lot. and That was a really intense meeting today. or I am just sooooo sleepy. I think this is a really good reminder to be present.

13 Madi February 20, 2013 at 9:30 am

I’ve been thinking about this alot since I TEACH spin. I never get quite as sweaty as I used to. I also realized that I just wasn’t pushing myself during class as much as I used to. I just hope the girls in my class aren’t losing out because of my lack of work!

14 Sarah @ Blonde Bostonian February 20, 2013 at 11:26 am

Great reminder! I can definitely relate – I’ve done the same thing in spin classes, especially with instructors who weren’t very good. That’s one of the reasons why I don’t run with music on short runs. I like being able to more intune with what my body is telling me.

15 Amanda Perry @ Sistas of Strength February 20, 2013 at 11:53 am

This is such an important message. There are those days where you zone out and that is exactly what you need, but most of the time it’s important to focus and just get the job done. This is similar to what I tell my nutrition and personal training clients. It’s up they THEM. I can help, but the majority of the work is up to them!

16 Nicole @5280healthinfo February 20, 2013 at 12:14 pm

Great message! I often find myself wanting to give up on a workout but find ways of just pushing through and beyond. I will have to add this mantra to my self pep-talk.

17 jobo February 20, 2013 at 2:46 pm

TOTALLY agree! it is so easy sometimes to phone in a workout even when it’s not because you don’t WANT to work out, you just get lost in thought. I am constantly reminding myself to stay in the moment if that ever happens, and similarly, with clients, to have them use that hour to their advantage as their ME time!

18 Heather @ Better With Veggies February 21, 2013 at 4:00 pm

So true – and I have to say I do this in purpose sometimes. :) It depends on what my goal for the day is, but this works well for those slow, steady efforts.

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