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How to Rebound from a Bad Workout

By Sara Butler

Everyone has off days. If you’ve been working out for a while you know that some days are better than others. Some days you can feel like Usain Bolt and other days you can feel more like something that got stuck on the bottom of Usain Bolt’s running shoe. Don’t let those off days get you down! You have to persevere by trying to understand what went wrong and how to fix it. Here are some common reasons for a bad workout and what you can do to keep going.

Your Attitude

Your inner monologue can really make or break any workout. If you are dwelling on how much you are hating your life right now, then that attitude can ruin the entire experience. Instead of focusing on how tired you are, or how much your quads hurt, try to turn a negative into a positive. You can do this by saying something positive to yourself with each movement. The mantra “I’m doing great” can turn an entire workout around.

You’re Still in Recovery

If you’re trying to come back from an injury, no matter how big or how small, if you come back to your routine too soon you can make it worse. If you don’t give yourself enough time to fully heal, then you’ll be out of the game even longer – which is what you’re trying to avoid.

If possible, try a workout that won’t aggravate your injury. Switch up what you’re doing so you don’t put pressure on the body part that is injured, that way you can keep moving without risking a worse injury.

You Didn’t Eat

Some people think working out on an empty stomach is the way to lose weight, but if you do this you might be sabotaging yourself.  If you have a small snack before your workout then you are supplying your body with the energy and fuel it needs to get up and move. This can also have a big impact on your attitude.

Try eating a snack that has lean protein and carbs about 45 minutes before you start. A piece of whole-grain toast with almond butter will do the trick, or berries with Greek yogurt.

If you want to go the distance, you have to try and figure out the things that may be holding you back. If you can, chances are you will stick with your workout regimen and improve your health – and that's a winning combination!

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