This winter was rough for many of my clients. Do you relate?

Under the best of circumstances, exercising can push you up against challenges, like…

• Getting out of a cozy bed before the sun is up
• Getting out of comfortable pajamas (or jeans) to squeeze into spandex and a sports bra
• Dealing with bad weather (even if it’s just getting in a cold car to go to the gym)
• Getting in a workout when you’re mentally tired after work

If you’re stressed out, too, staying in bed – or on your couch – can seem that much nicer.

But because exercise is good for your physical and mental health, not to mention weight management, I am a strong advocate for getting comfortable with discomfort and making physical activity a priority.

So here’s my tip that I’ve been throwing out to clients like confetti this winter (and early spring):

When you don’t feel motivated, lean into what you love.

For example, I love to run, and I own a treadmill (which I highly recommend whether you’re a runner or a walker, and this is the one I own). It’s also in my garage, which is pretty convenient. So anytime life goes into a temporary “survival mode” where going to the gym suddenly seems like more of an inconvenience than a joy, my strategy is to tilt my workouts more into running workouts and less into strength training. I may still go to the gym once or twice a week, but the reduced frequency makes it feel more manageable. Meanwhile, because I like to run, I sweat it out on the treadmill listening to podcasts or watching favorite documentaries on YouTube (i.e., other things I enjoy, which is what I call “sweetening the deal”).

As a personal trainer who really values and prioritizes strength training, it would be easy to think of fewer strength workouts as a failure. But I tell myself what I tell all my clients: exercise is exercise. If you’re moving, if you’re getting your heart rate up, if you’re working your muscles somehow, and if you’re doing it for any appreciable amount of time, you’re exercising. Even one or two strength workouts per week is effective for maintaining muscle mass. Even one or two cardiovascular workouts per week is sufficient for keeping de-conditioning at bay. A short daily walk is better than doing nothing.

Here are five tips for using enjoyment and ease to cultivate a better exercise routine during stressful times…

Tip #1: Re-define what you consider exercise.

Don’t discount the types of activities you really love and enjoy, which are easy to incorporate into your life. Don’t force yourself to do things you don’t like so you can get mental “credit” for exercising.

So if you’re totally stressed out, remember to lean into activities you enjoy the most and count them as exercise, whether they include:

• Walking
• Running
• Dance classes
• Yoga classes
• Hiking
• Gardening
• Shorter workouts (check out my post about “intermittent exercise”)

… and more!

So if you do a dance class, give yourself a big mental hug for doing a workout, rather than qualifying with “Well, it wasn’t a real workout.”

Tip #2: Choose activities that have a low “cognitive load.”

In other words, pick types of exercise that don’t require you to think a lot.

Walking is a great example. You can just plug in your headphones or enjoy the sounds of nature, and hit the road (or the treadmill).

Again, movement is movement. Low-intensity exercise is incredibly good for you, and during times of busy-ness or overwhelm, repetitive movement in particular can be extremely helpful for de-stressing. So if high-intensity movement feels insurmountable, simply go for a relaxing walk, or an easy run, or an elliptical session, or something that doesn’t require you to think very hard about what you’re doing.

Tip #3: Reframe exercise as self-care instead of as self-transformation.

Often, we over-associate exercise with massive goals for physical change – weight loss, for example. But during stressful, de-motivated seasons, I encourage clients to rethink physical activity as an act of self-care.

Sure, a 15-minute workout may not do much to build significant muscle or burn fat, but it can work wonders for your mental health, sense of accomplishment, and yes, your physical wellness.

Taking time for yourself to include physical movement in your day is an act of self-care. You’re not just getting on the treadmill to lose weight – you’re doing it to refresh your mind, move your body, and loosen up your spirit.

Exercise often equals time to yourself, or perhaps time with others in a relaxed environment. It’s not just about burning calories – it’s about strengthening your relationship with yourself.

Tip #4: Be realistic about weight loss or fitness goals.

During seasons where you deliberately choose easier exercise, you’re opting to lose the battle in order to win the war. You may not make huge progress during the period of time when you focus more on consistency than intensity.

But here’s the thing: you’re not moving backwards.

Typically, when people get overwhelmed and lose motivation, they often stop exercising altogether, waiting for things to “calm down.” When that period of time extends further than they expected (i.e., it takes 2-3 months for things to “calm down”), they lose ground.

But if they had instead opted for easier, shorter workouts and more movement like walking, they probably could have maintained their journey and then revved the engines back up when they were ready.

Tip #5: Remember, seasons run their course.

Periods of low motivation do end. Right now I’m reading The Lazy Genius Way by Kendra Adachi (which weirdly and perfectly summarizes many of the meal planning and time management strategies that I communicate to my clients). In the chapter called “Live in the Season” (one of her “Lazy Genius Principles”), she says:

Lean into what’s happening around you, and don’t assume how you live now is how you’ll live forever. Seasons change, and so do you.”

Kendra Adachi, The Lazy Genius Way

Spring is coming, folks! Hang in there!

(Need easy strength training workouts that you can do at home with the equipment you have? Need some extra structure and motivation to help you reframe your habits? Send me a message.)