Let me explain…

Wellness fatigue happens as a result of constantly thinking about and tracking your health stats. Whether it be through simply keeping a daily log of what you eat or tracking a wide range of elements, like your daily steps, your sleep quality, your calorie intake, etc.

The best and simplest example of this is using an activity tracker like a FitBit.

The fatigue part? Well that comes into play when you become tired, overwhelmed or disheartened with constantly and relentlessly logging all of these details.

If you’re a huge FitBit fanatic or you love sharing your workouts on social media (like me), maybe this idea seems silly to you.

Wellness Fatigue Feelings

I’ll admit, it is a little bit silly, but not entirely because I actually recently experienced it while using an app called Rise — it pairs you with your own personal dietitian and they rate your meals on a daily basis. (There’s actually much more to it than that, but that’s the basic gist.)

You can actually read more about the app and my thoughts on it here: Can A Virtual Nutrition Coach Actually Help You Lose Weight?

Anyway, while I found a lot of value in the app and my coach Katie (yes, she had the same name as me) taught me so much and I actually felt like I was making progress and my eating habits were improving, after about three months of literally logging every single thing that I ate, I was suddenly starting to find that I just didn’t want to do it anymore.

Here’s part of what I wrote to Katie to let her know what I was thinking:

“I’m feeling like I’ve become overwhelmed with keeping track of everything I eat. I think I may need a break from it for a little while. I hope you already know that I’ve valued your feedback SO much since I signed up and I feel so much more confident in my ability to eat healthy and to do it consistently. I just have grown weary of photographing all of my meals and tracking everything I eat. Sometimes I feel like I can’t eat something just to enjoy it because I’m worrying about what kind of rating I’m going to get. And I love that you understand that there needs to be a balance and “treats” are allowed, but even knowing that, it still takes a mental toll when I log something and get a poor rating.”

And that my friends, is wellness fatigue. As least as I’ve personally experienced it.

Light Bulb Moment

Have you ever experienced anything like this? Am I just overreacting or do you think this whole wellness fatigue thing is actually a legitimate concern?

One reason I really do think it’s legitimate is because just as I was experiencing all of these feelings, I came across a pretty interesting tip that I included in a story I once did about building healthy habits that last for life.

I wrote it back in February, and my job is to write, write, write and write some more, so I had kind of totally forgotten about it. But I was going back through it for research on Friday and found this:

“Due to the accountability trends of fitness with wearable trackers, social media support groups, and post-workout selfies, we feel compelled to be working on our bodies every single day,” said Julie Stubblefield, a fat loss coach and founder of Fit Mom Revolution. “This can seriously contribute to wellness fatigue.”

She says these things can sometimes serve as a healthy form of internal pressure to keep working hard, but that it’s important to disengage when tracking, counting and reporting starts to become mentally tiring. “Yes, it is truly okay to take a week or two here and there to not stress about what’s going in your mouth or if you nailed your workouts,” Stubblefield said. “That time away from accountability is a mental and physical relief.  Additionally, those brief breaks won’t set you back or cause you to gain all that you’ve lost.  If anything, they can bring fresh insight, remind you that your body feels better when you are eating well and moving, and allow you to appreciate how far you’ve already come.”

Light bulb! Thank you Julie for helping me (and others) recognize this! As soon as I read this I thought, “She hit it right on the head. She nailed exactly how I’m feeling. It’s time for me to take a break.”

Just like your body needs rest and recovery after exercise, your brain needs some time off from begin SO engaged with healthy habits. Especially in this day and age when we’re constantly connected digitally and not to mention, frequently bombarded with images of seemingly “perfect” fitness personalities.

A Few Tips for Overcoming Wellness Fatigue

So, if you are experiencing wellness fatigue, what can you do to overcome it?

Here’s my (amateur) take in a few simple steps:

• Identify the source. Is it a specific app or tool? Is it a certain goal that you’re working toward? Figure out what exactly it is that’s making you feel overwhelmed.
• Once you’ve identified the source, vow to take a break from it.
• Establish parameters for that break. Determine how much time you would like away from whatever it was that’s making you feel overwhelmed. If you still feel like you’re not ready to go back to it after that period of time, maybe you either need to extend the break or if you’re really not enthused by the idea, maybe it’s time to find a new approach–something you’ll enjoy more — or, maybe you don’t need it at all. Explore all possible options!
• If and when you do reconnect, be mindful. Pay attention to how you feel and make sure that you’re feeling good about your health and fitness routine as a whole.

Would you all add anything else to this list? Let me know!

As for me, well I’m still on my break from Rise and I’ve vowed to make it indefinite as of right now. If I feel like I want to go back, I will. But if not, then I won’t. It’s really that simple.

Now, I want to hear from you! As I mentioned earlier, I want to know if you all have ever experienced wellness fatigue? If so, what, if anything, did you do about it?

I think this is an important topic, so leave a comment and let me know what you’re thinking!

Except for the first exercise (the lat pulldowns), all you need to complete this workout is a few pairs of dumbbells and a resistance band. If you don’t use or have access to a gym, simply substitute the lat pulldowns with a two dumbbell bent-over row.

Before you start, a few things to note: 

• The first two exercises, use HEAVY weights if you’re in the gym and have access to them. If you’re at home and only have lighter weight dumbbells, increase the number of reps to 15, 20, or even 25. Make sure your muscles are really burning by those last few reps!
• Instead of 30 seconds rest between sets for the resistance band exercises, you’ll be doing some core work. If you can’t use a captain’s chair you can easily preform the leg lift exercise on the floor and replace the captain’s chair knee tuck exercises with a bicycle crunch.
• The last three exercises are higher reps, so you can switch to slightly lighter weights. Light enough so that you can complete 15-20 reps, but heavy enough so that it burns by the end.

Got it? Good!

This workout is a complete upper-body routine targeting your back, chest, bicep, tricep, and shoulder muscles. Try including it in your routine 1-2 times a week (on non-consecutive days) to build upper-body strength and endurance.

Last week, on my Tumblr page, I was talking about how after weeks of struggling with 8 and 10 reps, I was finally able to press 30lb. dumbbells for 12 reps. It was amazing how I walked into the gym that day, picked up the weights, and they suddenly felt just a little bit lighter. It reminded me of the importance of staying focused and dedicated because even though it takes longer than we’d like, our hard work does pay off.

So, remember… Set measurable goals for yourself and then start chipping away at them, one step at a time. Never forget that it takes time and dedication. You have to be persistent and work at it every day. I know how easy it is to get discouraged when you don’t see or feel results after just one or two workouts. But that’s not how it works.

We all want instant gratification (and with working out you do get it a little bit because you will definitely ALWAYS feel AWESOME after a sweat sesh), but depending on what your goals are and where you’re starting out it might take weeks, months, or even years. Don’t let that discourage you though. Let it be your motivation, because the feeling of accomplishing what you set out to achieve is always worth it.

You know why? Because this 19-minute kick-butt Tabata routine can be done anytime, anywhere, any way.

OK, maybe not any way. You do need to follow a few simple guidelines (see below). But still, that’s not much to ask at all. So if you haven’t gotten your sweat on yet today, get up and get moving!

No gym or equipment needed and therefore, no excuses accepted.P.S. Remember, the trick to Tabata is that you have to give it your absolute 150%, best effort ever during each 20 second interval. So no half-assing it! Tabata Guidelines

Perform each exercise for 20 seconds, then rest for 10 seconds. Repeat the 20/10 cycle 8 times for each exercise with 1 minute rest in between exercises.

For the 2nd segment of the workout, start with 4 cycles of jump squats, then move on to 4 cycles of alternating lunges (for a total of 8).

For the 3rd segment of the workout, start with 4 cycles of spider man pushups, then move on to 4 cycles of Russian twists.

Exercise Descriptions

Mountain Climbers: Come down to all fours in a high plank position. Make sure that your elbows are positioned underneath your shoulders and that your hands are planted firmly on the ground. Focus on engaging your core by drawing your belly button into your spine to protect your lower back and keep your spine in a straight line. Begin by drawing your knees in toward your chest, alternating one knee then the other, as if you were climbing a mountain. Move as quickly as you can without bouncing your hips up and down. Focus on using your core muscles to draw your knees up towards your chest. Continue for the allotted duration of the exercise.

Squat jumps: Start standing with your feet hip width distance apart. Settle down into squat position, as if you were about to sit back into a chair. Focus on keeping the weight in your heels, making sure that your knees never move in front of your ankles. Engage your core by drawing your belly button toward your spine for balance. Once you’re in a squat position use your legs to push the floor away and jump up as high as you can. Focus on firing from your glute (butt) muscles. Repeat the squat to jump move as fast and powerfully as you can for the allotted duration of the exercise.

Alternating Lunges: Start standing with your feet together, slightly closer than hip width distance apart. Keep your core engaged and your torso tall (shoulders back and down) as you step your right foot forward placing it on the ground in front of you flexing your knee so it forms a 90 degree angle and stepping far enough so that your left leg begins to extend, with your left knee nearly touching the ground behind you and also forming a 90 degree angle. Use your muscles to push the ground away with your right leg and return to the starting position. Repeat the same with your left leg then continue to alternate for allotted duration of the exercise

Spiderman Push ups: Start in high plank position, on all fours with your spine in a straight line, and your core engaged to protect your lower back. Lower down into a push up while simultaneously drawing your right knee toward your right elbow. Push back up and return to the starting position, repeat the same on your left side, alternating between sides for the allotted duration of the exercise.

Russian Twists: Sit on your mat with your legs out in front of you, knees bent up toward your chest. Lean back onto your sitting bones and keeping your knees bent, lift your feet off the ground so that your calves become parallel with the ground. (Modification: keep your feet on the floor out in front of you, knees slightly bent.) Engage your core by drawing your belly button into your spine and keep your back straight and torso tall, focusing on keeping your shoulders back and down. With your hands out in front of the middle of your core, using your obliques (side ab muscles) twist to the right, touching your hands to the floor slightly behind and to the right of your hips. Doing the same, twist to the left. Alternate between sides for the allotted duration of the exercise.

Burpees: Start standing with your feet slightly less than hip width apart at the top of your mat. Bend down and touch your hands to the ground. With your core engaged, thrust our legs back and out behind you so that you come into a high plank position. Focus on drawing your belly button into your spine to protect your lower back, then use your core muscles to tuck your knees back in toward your chest and then jump up to return to the starting position. Repeat this as quickly as you can for the allotted duration of the exercise.

Print it and & bring it!

Today I needed to amp up the intensity, though. So I created my own little version and made it into a nice little chart for you. I’ve been training intensely for a few months now, so if you give this one a go, go at your own pace and do only what you can. I’ll even admit, I took 5 or 10 seconds switching between some of the exercises. I work hard, but I’m not the energizer bunny over here. (Or am I?)

Jump Rope Circuit Workout

Recently I’ve been working with my trainer on being able to get up to doing 10 pull-ups in a row. So, after the circuit I went over to the assisted pull-up machine for some arm work.

20 x assisted pull ups (90 lbs. displacement)

10 x assisted pull ups (80 lbs. displacement)

8 x assisted pull ups (70 lbs. displacement)

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20 x assisted lat pull downs (110 lbs. displacement)

10 x assisted lat pull downs (100 lbs. displacement)

8 x assisted lat pull downs (90 lbs. displacement)

And, to finish off one heck of a killer workout, I adapted a mini plank challenge out of Cassey Ho’s Plank Challenge Workout. I was hoping to give the whole 10-minute circuit a go but I’ve never done some of the moves before so I wasn’t exactly sure how to do them. Read: I didn’t want to look like a fool in front of everyone at the gym trying to do exercises I’ve never done before. Anyway here’s what I whittled it down to.

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30 seconds x plank

15 seconds x hold up left leg

15 seconds x hold up right leg

30 seconds x plank

30 seconds rest

30 seconds x plank

15 seconds x pulse left leg

15 seconds x pulse right leg

30 seconds x plank