What If I Miss A Workout? Don’t Sweat It!
It happens to all of us. As women, we’re juggling a million things~ family, work, friends, appointments. For us this week it’s 6 am photo shoots ;) We all try our very best to get our Booty Calls in first thing but some days life just happens and here’s the thing…that’s OK too. Don’t sweat it babe 💦
Katrina and I never want you to feel guilty for missing a workout or having Halloween candy. Guilt doesn’t serve us and research shows it can actually take us further away from our goals.
This affects so many of us so we chatted with a top expert, clinical psychologist Dr. Bridget Hearon, a professor at Albright College, and did a deep dive into the science to get all the info for you 🤓 Here’s everything you need to know…
Self Love = Better Results
Have you ever missed a workout on a Monday and then felt like, “OK well then I guess I failed this week. I’ll just start over next Monday”? Dr. Hearon calls this the Abstinence Violation Effect (aka the “What The Hell” Effect”). Like “What the hell, I might as well give up!” The harder we are on ourselves, that’s when we slip up more and it leads to self-sabotage.
The trick to breaking this cycle is to show yourself compassion. You would never shame a girlfriend for missing a workout~ treat yourself with the same love and care. It will not only be better for your mind and soul, it will help you stay on track and reach your fit goals!
I Missed My Workout…Now What?
If you didn’t have time for your full Booty Call, all isn’t lost! With our shoot schedule this week and yoga teacher training, my schedule has been extra packed. If I can’t fit in a full class, I will try to do a quick 15 or 20-minute walk with my coffee or between takes. You’re still moving and that’s always a victory!
If you totally missed your workout remember not to worry! You don’t need to do an extra workout the next day or wait until Monday to “start over.” Just get back at it with your Daily Workout the next day!
Dr. Hearon suggests that while you should never feel guilty about skipping a sweat sesh, it can be helpful to take a few minutes to think about why you missed it. Have you been going to bed super late? Didn’t have your gear prepped? Were you really sore? That will help you learn from it and plan for next time. Maybe you need to get to get to bed a little earlier, lay out your clothes the night before, or just take an active rest or yoga day. Or sometimes it’s totally unavoidable and like we said, that’s OK too ;)
This mindset applies to your nutrition as well. That’s why Katrina and I never use the word “cheat day.” We don’t believe in it because it’s not cheating, it’s called enjoying your life. If you’re Kat and you want to eat a donut at the airport, get it girl…
And Dr. Hearon feels the same way. Numerous studies have shown that when you put too much restriction on your eating, it will lead to feelings of guilt and any small slip can lead to self-sabotage.
That’s why we designed the Tone It Up Nutrition Plan as a lifestyle. You’re still “on the plan” if you treat yourself and make it work for your life.
IT’S ALL ABOUT BALANCE….
The most important thing Kat and I want you to remember is that we are all unique with different bodies, different priorities, and different schedules. Still we’re all human so do-nut sweat the small stuff 😉🍩