Words I too have to remember when I’m being self-critical, feeling like I’m maybe not doing enough or achieving enough, a thought process that can result in a drop in motivation and confidence.
This mindset can be hard to change, particularly when life throws a curve ball and your ‘status quo’ has suddenly changed for the worse. Good lifestyle habits (exercise / diet / sleeping (7+ hrs) etc.) that can facilitate a positive assessment of yourself can take a step backwards in terms of priority when ‘other stuff!’ hits the fan. Doing the things you once loved can start to feel burdensome and feel like something else that you believe you can’t do well enough at because of the new unforeseen challenges.
Remember: Be kind to yourself.
Write down why you like / love to train and why it’s such a positive factor in your life.
Change (if you need to) your parameters regarding the type of training and its frequency. Be honest and open to your coach / yourself with what you know is (really) achievable at a given point in time. Don’t just tell them / yourself what you think is needed to be heard.
“A good programme that you can consistently adhere to is a lot better than a perfect program that you do intermittently”
Adjust (if you need to) your parameters regarding your fitness and training goals. If you have no access to a squat rack / weights at home and you can’t squat for the next 2,3 or 4 months, accept the fact that getting specifically stronger at this exercise will have to wait. Instead focus on what things you can do to help get your squat better in the long run when you are able to do it again. Increase your mobility, strengthen your glutes and core via bodyweight work and improving your conditioning etc. will help massively by giving you a better base to build from when you can re-commence your barbell squatting.
I personally, like many I expect, struggled with motivation during the start of lockdown because of the restrictions. I knew that my diet wasn’t going to be 100% on point because, if I’m honest, that’s my weakness, but I also knew that my training was what I loved to do and my reasons (on paper) why I train helped me re-enforce my ‘Why’. I kept things simple (another tip) because I knew that would be easier for me to stick to. I stuck to a rough diet plan but didn’t give myself a hard time if I ate more calories one day – I just made a mental note of it and made a little more of a conscientious effort to not eat so much the following day. I simplified my training. Upper Body / Cardio / Lower Body / Rest / Repeat… because again, I knew I could fit that type of training in and if for some reason I missed a session, I could carry on with the plan the following day without it being too affected, which helped my motivation and positivity!
Remember: Be kind to yourself. Give yourself targets you know you can (and more importantly) WANT TO hit (with a little determination and planning) and keep picturing how pleased you’ll be when you hit these new goals.