8 mindset tips that get me through tough workouts

From Coach Erica

Sometimes I look at the workout I’m about to do and just know it’s going to be hard as hell. Whether it’s just a brutal workout, or it’s one that highlights all my weaknesses… I (sadly) know it’s not one I’m going to totally crush. This happened recently and a friend asked me, “What do you say to yourself to get through a workout like that?” Well, that’s a great question… Over the years, I’ve figured out a few mental tricks that help me push through when the going gets tough. If you’ve ever felt, “Why am I doing this to myself?” in a workout (and if you haven’t, who are you?).. maybe some of these tips will help you too:

1. You’re doing exactly what you need to do.

This is hands-down the most helpful one for me. I remind myself constantly: You’re doing exactly the thing you need to do to get better at what you want to get better at. It reframes the discomfort into progress. You can be certain I’m telling myself this during any running or echo bike interval work. I want to be a faster runner. I want to be stronger on the bike. And I’m not going to get faster or stronger by not doing the thing, right? So, “Erica, you’re doing exactly what you need to be doing.” Good job. Now suck it up, and keep going.

2. Count DOWN the reps.

Something about counting down instead of up makes it feel like the end is closer. I have no idea why, but it helps! If I’m doing 20 wall balls, I’ll count “20, 19, 18…” and it’s like I’m peeling away the pain. This doesn’t work for everything though—I wouldn’t try this with double unders or I’d be in complete confusion about what rep I’m on.

3. You can slow down, but you can’t stop.

This one is all about forward motion. Maybe I’m not sprinting anymore, but I can still run. Maybe I’m not running, but I can still jog. Maybe I’m not jogging, but I can still walk (luckily it doesn’t usually get that far, but you get the picture). Maybe my burpees are “grief burpees” (as Coach Dwight likes to call them), but am I going to fail a burpee? Nope. So — Just. Keep. Moving.

4. Distract yourself.

Sometimes I think about the delicious meal I’m going to eat when I’m done or let a great song carry me through the next few reps. This is not about rewarding myself with food, or working out so I can eat — it’s just nice to have something to think about while I’m suffering — whether that’s my tasty lunch or Riley Green serenading me.

5. Can you do ONE rep?

When the big number feels overwhelming, I zoom alllll the way in. Can I do one rep? If the answer is yes, then pick up the bar and do one. Then one more. Then another. Get ‘er done one rep at a time.

6. Break big chunks into smaller bites.

Got 90 burpees at the end of a 50-minute workout? That’s what was happening to me in the workout that prompted my friend’s question. Well, 90 sure seems like a lot… but 9 sets of 10 sounds way more doable. Tackle those smaller sets and you’ll probably feel less overwhelmed.

7. Pretend you love it.

Our brains believe what we tell them… eventually. Which means that sometimes you have to fake it ‘til you make it. If I’m in the middle of something hard that I’m not enjoying, I tell myself, “I love this feeling. I love running. I’m a great runner.” It may not feel true in the moment, but eventually my brain and body will sync up!

8. Positive self-talk FTW.

If you’ve ever done any challenge or known me in any way, you’ve probably heard my mantra: You are sexy, strong, and capable. I mean, I even have it on a sweatshirt courtesy of my best friend and bodybuilding teammate. Use it! Say it. Mean it. Or at least say it until you start to mean it. Being your own hype squad might sound cliche, but it’s truly one of the best tools you’ve got. You’re strong. You’re capable. You’re fit. You’re amazing. You’ve got a great butt. Whatever you need to say to remind yourself that you are an incredible, capable human — say it!

Got a favorite mantra or strategy that helps you survive the tough ones? I’d love to hear it. Let’s keep lifting each other up—literally and figuratively.

Stay happy & healthy!

Erica Giovinazzo

MS, RD, IFNCP, CF-L2, CPT