We all have days when we just don’t feel like training. Here are some practical things you can do to help kickstart your motivation.

Kickstart Your Motivation

Maybe you’ve just come off a competition. Maybe your work is extra stressful right now. Or maybe it’s just life. Whatever it is, we all go through times where

Athlete Adam Kilnk   Photo by Greg Bishop Photography
Athlete Adam Kilnk   Photo by Greg Bishop Photography

our motivation seems to have evaporated like those sweat angels on the floor of the box. What can you do to kickstart your motivation again?

  1. Check yourself. Have you been getting enough sleep? Are you drinking enough water? How’s your diet? When was your last rest day? Each of these can lead to the body’s production of cortisol, a stress hormone, which can leave us feeling overly tired and run down. Sometimes the loss of motivation is the body telling you that it needs something—rest, nutrition, or hydration.
  2. Change the routine. Normally train in the morning? Go in the evening or at lunch. Train at home? Go to a local gym or box. Add some fun cross training. Try a new playlist. Invite a friend to train with you. Do some partner WODs. Stepping out of the daily grind may be just the thing you need to get that motivation back.
  3. Target your weaknesses. Add a strength-building program, like Wendler’s 5-3-1 or Stronglifts 5 x 5, to your training. Lacking flexibility? Try adding some yoga classes. Missing a key movement? Practice, practice, practice! Devote specific time for practicing those muscle ups or handstand walks. There is nothing that will put some pep back in your step like mastering that thing that has been eluding you.
  4. Set a new goal. Choose something to work towards. Set a new time goal for one of the benchmark WODs. Reach toward a new PR. Or maybe set a personal goal—clean up your diet, or your closet. Sometimes we can be too focused on work and training that our social, mental and emotional lives need some attention. Find a new thing to try.
  5. Register for an event. Think outside the box, too. The following are some great events that provide challenges for those who do functional training:
    • Spartan Race – www.spartanrace.com Spartan is a timed obstacle course race like no other. It offers four different distances and the Death Race. Races are held every weekend somewhere in the world. Elite and open heats provide something for everyone.
    • Tough Mudder – www.toughmudder.com Tough Mudder is also an obstacle course event; however, they emphasize the team aspect of the challenge. The event is not timed, and the obstacles are guaranteed to test you mentally and physically. Challenges can be found across the U.S.
    • Civilian Military Combine – www.civilianmilitarycombine.com CMC offers a 4+ mile obstacle course race and the Pit, a “choose your own adventure” type AMRAP challenge. Locations are primarily in the Northeastern U.S.
    • GORUCK – www.goruck.com GORUCK is a unique team event that pairs hiking and PT with a weighted ruck and is led by cadre who has served in the Special Forces.
    • Road races—numerous events out there will allow you to test your fitness in a much different way than a typical WODs. Find a 5k, half marathon or full marathon—they come in everything from fun color runs or other themed races to more serious and grueling events.

About Amy Lawson

Amy Lawson is a CrossFit Level 1 trainer, English teacher, wife of a strength coach and mom to 2 teen boys. She competes in CrossFit, Elite Spartan Races, Tough Mudders, and just about anything else that presents a new and different challenge.

Visit My Website
View All Posts