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 ;)

Treat Yourself

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.

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 😉🍩



 Join the Tone It Up Nutrition Plan for the ultimate guide to feeling stronger and healthier than ever before! Plus, you’ll instantly gain access to thousands of amazing recipes that will help you achieve your fitness goals!

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  1. love this and you girls always know what to say at the right time! i missed my workout yesterday and was feeling a little guilty about it but then decided – meh – 80/20 baby. 25 burpees later and on to 50 :) it all evens out.

  2. Thanks for this reminder! It’s so easy to fall into the trap of feeling guilty & then trying to make up for missing a workout/poor nutrition by being extra harsh (& unloving) on myself.

  3. Needed this today. Haven’t been in the mood lately to workout. I feel like I need a break from the challenges for a little bit. I hate feeling guilty when I don’t get my booty call in every day. I don’t want to feel that way. Taking a few weeks off to focus on family and friends and keep off social media. Which I feel like I’ve been glued to lately. Will continue to watch what I eat and get in at least 1 workout a week. :)

  4. Thank you so much for posting this today. I’ve been indulging in the left over cookies my husband made for his work Halloween party and have been feeling guilty and bad about myself for getting off track when I had been doing so well. Thanks for the reminder that self love is always better than self loathing and that it’s okay to indulge once and awhile :) (Also, I’m loving the 21 day challenges and the 3 different sets of weights. I’m using heavier weights than I would normally and I love it. Can we continue something similar all the way through the end of the year?)

  5. This is literally the best post ever!!!! I struggled with “perfectionism” for so long when I started my fitness journey, which totally wasn’t working- obviously! When I learned to just give myself love and realized that it’s okay that things don’t go according to plan sometimes, everything became better. And this post totally reflects that! Thank you, thank you, thank you ladies! Almost brought tears to my eyes!😘💗

  6. I definitely needed a post like this and it is so true! I’m almost embarrassed to admit that there are time as I’m literally putting food into my mouth I know it’s self-sabotage because I know I shouldn’t be eating it and don’t even need it but I felt guilty on skipping a workout or slipping up recently and figured “what the hell”. Something that really stuck out to me in this post is how Kat explained that we are still on the plan when were treating ourselves. It’s mentally reassuring on our not so perfect days.

  7. Yes! This article came at the perfect time. I’ve been sick for the past month or so, and I was feeling so down on myself up for not having the energy to do full workouts. My doctors finally found out what was wrong right before the 21 day challenge. That in combination with this article reminded me that we simply have to take things day-by-day, and instead of feeling guilty for being unable to go full-force for a few weeks, I need to instead pat myself on the back for getting back on and focusing back in. While I appreciate my good health more than ever now, life still happens and some days we just have to do the best we can!

  8. Great Article! I struggled with this for a long time just beating myself up at every slip. But I now realize that we are not perfect and life is too short to be so hard on yourself. Its all about balance. Enjoy life, workout, eat healthy majority of the time, and enjoy the finer things in life, like a doughnut or, in my case, chocolate…lol. For me it is all about moderation. Everyone has different things happening in their lives and different struggles. For me I use workouts and eating healthy as an opportunity to relieve stress and clear my head. I also use this to show my girls how to be strong, healthy women and have fun at the same time. I tell them to just keep moving…

  9. This is just what I needed. Why feel guilty about the little indulgences in life. Life it to short to feel guilty about enjoying food. There is a difference in going overboard and treating ourselves. I was STRESSING out that I had a crapy work out and a sweet treat and this article gave me clarity and help lift some of my guilt.

  10. What amazing advice to give. This is something I myself struggle with as well as other TIU ladies I know and I can’t wait to share this article with all of them! Getting back into a routine is difficult, especially when you’ve been off of it for a while which can also make it easy to skip a workout or feel sore so you just let a day go. It’s good to know it’s okay, or that there are other ways to go about those sore days. Thank you K&K!

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