#028

May 08, 2026

Hey there,

Let’s be real. As much as you can be disciplined, and committed to the things that you want, life just happens and there are days that feel harder than others.

Days where you feel exhausted, overwhelmed, grieving a loss, burnt out, or just not like yourself. And usually, your fitness is one of the things that get affected.

Going to the gym begins to feel like too much effort and following your food goals sounds like the hardest thing ever.

The worst part is that you start feeling guilty because the routine that you were finally consistent with is now all over the place.

When this happens, we usually default to blaming ourselves. We say things like “I’m not disciplined enough”, “Why am I not consistent”, “I used to be so motivated”.

While beating yourself up is normal, it’s not always helpful. It’s like you’re adding suffering on top of suffering, which just makes things more painful than it already is.

Personally, on my hard days, I tend to default to doomscrolling, spending hours on the phone, just to numb, which doesn’t help either.

What really helps me is taking a moment to assess what’s happening. Is this something in my control? What can I realistically do right now?

And if it’s not in my control, can I allow myself to accept that things are hard right now and trust that it’ll pass?

One thing I’m really learning is that hard days are not the time to expect the best performance from yourself. They’re the time to support yourself better and simplify things where needed.

How to show up on hard days

1. Assess what’s happening

On hard days, instead of expecting yourself to perfectly follow your routine, take a moment to assess what’s happening.

Try asking yourself what you realistically have capacity for right now, what would support you, and what the smallest thing you can do for yourself today is.

2. Lower the stakes

Consistency also means doing things imperfectly and staying connected to your routine even in the smallest ways. Maybe going to the gym 3-4 times a week can become 1-2 times a week.

Your full meal prep dinner can become a smoothie with frozen fruits and Greek yogurt. Or maybe you give yourself a full week off intense gym workouts and just focus on walks and stretches. These still very much count.

3. Practice mindfulness

Hard days can pull you completely out of your body and into your thoughts, but mindfulness practices can help ground you. You can try journaling, meditation, breathwork, stretching, or going for a walk.

Even just allowing yourself to sit in silence for a few minutes can help bring you back into the present moment and make you feel a little more connected to yourself physically and mentally.

4. Talk to someone

Whether it’s a trusted friend, family member, or therapist, talking about how you’re feeling can help a lot. You don’t have to carry everything alone.

Sometimes you don’t even need someone to fix the problem. Just being heard can make things feel a little less overwhelming.

Hard days don’t erase your progress or automatically mean you’re a failure. You can still make progress even if your routine looks different for a while. The most sustainable thing you can Sometimes do for your fitness is meet yourself exactly where you are and keep going from there.

Challenge of the week

Every week, I’ll share a simple challenge you can try to help you stay intentional with your fitness, wellness, and personal growth journey. This week take a moment to create a “hard-day version” of your routine.

What’s the simplest version of gym, nutrition, or self-care you can still do when life feels overwhelming? Write it down somewhere you can easily come back to on difficult days.

Fitness Partner Picks

​Easabah Frozen Foods →​

Having easy-to-prepare foods in your freezer is exactly the kind of setup that makes hard days easier. Easabah has a wide range of frozen proteins, and fruits, butter, and more, everything you need to throw together a nourishing meal without the effort. They’re currently running a Mother’s Day promo with up to 10% off all products on May 9th and 10th, so it’s a great time to stock up.

Thanks to the partners and brands that support us through sponsored collaborations, gifted partnerships, and features in this section. If you’d like to feature your brand or collaborate, feel free to send me an email at maame@bodiedbalance.com.

You are doing better than you think. Even reading this on a hard day counts for something :)

Take care and talk soon,

Maame.