For women in here feeling burned out from work, life stress, and/or longer-term health concerns, how are you sticking to a healthy exercise and diet routine? Obviously these two things will help a ton in terms of the overall burnout, but when feeling burned out it’s hard to stay consistent…
What are you all doing? Practically speaking, what’s worked for you? Do any of you use trainers to stick with it, or meal delivery services, or are there things you just do on your own? And if it’s on your own, how have you mentally gotten to the point of being able to keep things up?
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I stick with it, but ease up. Take more rest days, prioritize sleep, and make sure I’m eating ENOUGH.
Eating healthy and working out both make me feel good so stopping just compounds the shitty feeling. If I’m not feeling like working out, I tell myself I have to start but can stop after a couple minutes. I pretty much always finish the workout. I am super goal oriented so I find setting goals even if it is just exercise 5x this week to be super motivating. Trying something new even if it’s just going to a different work out class for example reinvigorates me. I find running and yoga to be a solace as long as I make the time for them. Same with walking to a certain extent.
Meal planning and prep keeps me on track.
For exercise, hardest part is always just getting out the door. I always feel better after the activity, so I remember that and stick with it. I’ll usually go straight from work.
Diet is harder. I keep easy stuff on hand in my freezer.
Lots of walking! I will wear a weighted vest to add resistance or ankle and arm weights since it’s not always easy for me to get into the gym to lift consistently. I can go outside to walk or I have a treadmill if the weather is bad. So far that’s easily helped me stay consistent. I listen to an audio book or zone out to Netflix and walk walk walk lol.
Honestly, exercise is one of the first things on the chopping block for me when I’m time poor.
Food though? I gotta eat either way. I try to have a rotation of minimal prep “survival meals” that prioritize fiber and vegetables. I eat a lot of cabbage haha. Stir fries are great for this.
I found a workout I love, kickboxing. It makes it so I’m constantly looking forward to a workout. I always tell people if you want to stay consistent with working out, you gotta find something you truly love doing.
As for diet, I try my best to eat as healthy when I can. There’s some days I don’t want to cook due to being tired from everything else, so I’ll buy something to eat.
Then there’s that time of the month that all I want is chocolate and junk food, and I’ll allow myself some sweets.
It’s just about being as consistent as possible.
Rolling back all other responsibilities. Understanding that during burnout selfcare is crucial so exercise, eating well and sleep need to be a priority. Other things can fall to the wayside. I don’t worry so much about the cleanliness of my house, I coast as much as possible at work, etc. I don’t have kids though, so ymmv.
I’m impressed by all of you. Also how much sleep do you girls get? It’s really hard to get 8 during the work week
Eating enough, sleeping enough and creating a schedule really helped me. I workout at home.
I find if I pay upfront for a class (e.g., monthly passes, join a basketball team) I am more likely to go, even when burned out, because I hate wasting money!
And being gentle on myself and recognizing I can’t always give 100%. If I go, and can only give like 20% that day, that’s still good. Any movement is good movement.
Eating junk food just feels worse than eating normal food imo. Like if I want something sweet eating candy makes me feel terrible but fruit satiates that desire.
If you spice your food well then it’s way better than fast food. There are simple recipes out there. My boyfriend prefers my cooking to even going to fancy restaurants. (Maybe he’s lying lol.) Also walking around a grocery store listening to podcasts is a decompression outlet for me. It’s easier to fix your environment than your desires so if you struggle to motivate yourself to go to the store/cook, maybe try doing something you actually like with it. Like, “I can’t listen to music unless I’m cooking” or invite a friend over to motivate yourself.
The exercise part is way easier. This is my first office job after teaching for a decade so not moving around is really hard on my body. So getting to the gym is like relief from sitting all day. Again, if you hate the gym going on a walk in a pretty area is just as good. Do whatever you actually enjoy then it just becomes a part of your day.
I take a break when I need it, or do a half-assed workout. I just make sure I get back to it within a couple of days.
For me what works is convenience. I workout during my lunch break, only for 30 minutes. I workout at home and if I’m at the office I use their gym. I hate taking too mich time to change and drive so the quicker I can do it the better I can stick with it.
Also, listening to your body if it needs rest or more movement. Changing it up if you’re bored. If you’re satisfied and stop eating before being stuffed. Not cutting out yummy high calorie food but instead working them in like the 80/20.
Having ‘treat meals’ of no guilt.
It’s hard but gets easier as I go.
The only exercise “routine” that I’ve stuck to is walking 3-5 miles a day.
I like walking bc I don’t have to worry about showering afterwards (I can walk at work), I can walk pretty much anywhere, and i can break up the mileage throughout the day. The only financial investment is a good pair of walking shoes.
Walking has been the only exercise I’ve been able to stay consistent with bc of the flexibility to work around various life changes when going to a gym has at times been nearly impossible.
I start my day off (after washroom routine) with an extended yoga sun salutation before breakfast can even be considered. Breakfast is healthy, …. This happens 6 days out of 7. If I slack off, things get painful physically.
I have a strict schedule and get all my “real workouts” (strength training) done Monday-Tue-Wed so if something comes up and I have to shift my workouts I can still get them in Thursday or Friday. I get my 10k daily steps in Mon-Fri by doing my reading for grad school while on the treadmill so I can still get steps when pressed for time which is basically a constant for me. I have a solid rotation of low effort, on-target for macros meals in rotation during the work week so I don’t have to think much about food. The weekends are my break from all of this because if I didn’t have a break (physically and mentally) it would be unsustainable. I eat reasonably on the weekend but don’t stress over it and I don’t work out but try to get out for walks if the weather is nice (or indoors at a mall or something if not) just to not feel the blah that comes with not moving enough. I was seeing an RD and personal trainer before for a bit but stopped a while ago. The only tools I still use are Cronometer to make sure my nutrition is on target mon-fri and a workout app that generates workouts for me (to avoid the expending mental energy planning workouts).
I’m feeling super burned out from work right now and I’m actually leaning harder into my workout routine, because it’s one of the only things providing actual stress relief. I definitely do slack on cooking when feeling burned out though, but I don’t worry too much about takeout / going out for dinner when I’m still doing my normal healthy breakfast and lunch.
Definitely drinking more than I usually would but c’est la vie! I’ll cut back when work stops giving me daily anxiety attacks.
I am not super strict, but ever since I cleaned up my eating about 2 years ago, I’m miserable when I eat like crap, so it reinforces itself now. I also noticed that I feel crappier when I’m off my exercise routine, which motivates me to get back into it. It’s ok to fall off the wagon sometimes. Your body may tell you when it’s time to get back on track.
I stick with it for my own mental health during periods like that honestly. I want to highlight that I do not have children so I feel I am advantaged with time. However, if life REALLY hits the fan then I will rest a bit more. Go on walks instead of lifting etc. Every meal I cook lasts few days at a time so I don’t try to overwhelm myself with having to cook every single meal in a day. I prioritize sleep.
I work out in the gym on my own. I’ve learned everything from youtube, tiktok, watching people in the gym, etc. Meals as well. Tons of high protein healthy recipes online. I have a pretty simple palate so I will eat pretty simple and clean most days and on the weekends or so, I’ll treat myself to takeout to restaurant food. (80/20 rule)
If I lose my consistency with these, I try to be graceful with myself and pick right back up knowing that all will be fine again with…consistency.
The gym is usually a place of peace and escape for me and I love my endorphin high I get after a workout but in the rare cases I do get burned out… I take extra days off. I replace it with more stretching, yoga, walks. Or sometimes nothing but after a few days of nothing I’m back to starting in again. I miss it.
The cooking is hard. I do intermittent fasting most of the month and I still get burned out. So I turn to easy whole food meals versus casseroles or soups. And I’ll eat these meals over and over again.
I do not have kids but two dogs and living with my elderly parents. I do most cooking and cleaning but not to the degree of some families cooking 3 meals a day and snacks for 4 or more people. But yeah… even I get burned out time to time.
I do not know how some of yall are doing it with full time job, kids, pets, parents, spouse (especially if it’s a lazy spouse).
FYI: take the burnouts seriously!
Ease up when you can or cut something from your life to make time for rest or break. See a doctor or therapist if you’re living in constant stress and burnout. It can seriously hurt your health
I don’t know if I’m in this camp but I need structure in my life to thrive. I tend to eat a pretty similar diet so I don’t have to think too deeply about food, mostly I crave healthy foods anyhow like the other day I was craving salad like I really could go for some fresh greens tossed in light dressing craving. I don’t drive a car so getting food means a walk either way. I set up this year with journaling and working on things to not spiral into depression so my weekdays after work turn to journaling after my daily walk (usually 1 hour weather permitting) and then I have structured dinner that’s generally light. I go to bed around 10pm unless I have plans and even then it’s usually asleep by 11pm. Burnout for me happens when I allow myself to free float life or when I work too many hours so I’m trying to live within a structure knowing my triggers. Weekends and extended holidays have gotten me into trouble (sleeping in, being lazy, eating french fries) so I’m working on a tighter schedule for PTO days. Journaling has been helping me since I’ve been making like bullet journals with goals and checklists. I thrive on my little lists.
I don’t eat junk. Period. It wouldn’t make me feel better, it would make me feel worse.
Yes. I count calories (it’s automatic now) and I don’t own a car and walk everywhere.
I never try to force anything. It’s really about perspective. Over the years, I’ve developed some healthy eating and exercise habits, but to me, they’re just that—habits, not rigid routines. When I’m burned out or stressed, my body and brain crave something different. I want pizza, snacks, a mindless Netflix show, a few days off from the gym, and a break from planning meals. Honestly, I don’t even feel like grocery shopping when I’m in that state—just give me DoorDash. So, I switch things up until my body signals that it’s rested enough to get back to my usual rhythm, which usually takes a few days. I don’t struggle to get back into my “routine” because it’s like I was taking a vacation from my normal life, and once I’m ready, I return to it naturally.
I have a dog to walk so even when I’m burned out I’m still doing that. I’m 35 weeks pregnant now so I don’t like exercising much anymore, but to get the exercise docs recommend while pregnant I’m still doing her daily walks.
I purposely have my lifestyle built around being forced to be healthy. I live in a big city without no car so I’m forced to walk. But I definitely have days where I eat more crap than normal. I try to not punish myself for it, we all need treats and to take it easy sometimes. I lost 50 lbs 20 years ago and minus two pregnancies I’ve kept most of it off since.
I actively enjoy my exercise and food. I don’t overly restrict and I make sure to fuel myself.
It is so much easier to exercise if you enjoy it. That doesn’t mean it’s always easy or fun, because sometimes you’re tired or sore or whatever. And sometimes you have to force yourself to do it (I get a bit bored in the gym but I still do a little of it because it is good for me). I try to make it enjoyable regardless.
For me, that means cycling and spin, climbing, one or two gym sessions a week, yoga and walking. Cycling outside is always enjoyable for me, but spin inside can get tedious, so I do training videos or watch tv if I’m doing a gentle spin.
Climbing has a social aspect. The gym is my least favourite so I listen to podcasts or audiobooks.
I can do yoga while reading or watching tv and I also do meditation yoga as well.
I go for walks before and after work and at lunch if I can. I also go birding which is like an interactive walk.
As for diet, I focus on getting enough protein and eat less processed food. I keep an eye on calories and macros but I’m not obsessive over it. I love ice cream, for example, just have smaller portion sizes.
I definitely struggle to eat healthy when work is stressful. On the flip side I get antsy and tend to want to exercise too… So it sort of balances out? Brought to you buy 4 oreos, half a bag of brookside chocolates and an hour on my stationary bike this afternoon 😁
It took a while to create a routine where working out wasn’t optional. I HAD to find the time in the day. Now it’s engrained into my life and I feel weird and tense when I CANT workout. I try to eat healthy as much as I can but I definitely allow myself treats on weekends.
Oh and don’t drink.