{"id":9213,"date":"2021-11-10T15:58:53","date_gmt":"2021-11-10T21:58:53","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=9213"},"modified":"2021-12-22T11:21:38","modified_gmt":"2021-12-22T17:21:38","slug":"_what-if-i-miss-a-workout","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/_what-if-i-miss-a-workout\/","title":{"rendered":"What If I Miss A Workout?"},"content":{"rendered":"<h2 style=\"text-align: center;\"><span style=\"font-weight: 400;\">You missed a workout. It happens!<br \/>\n<\/span><span style=\"font-weight: 400;\">Here&#8217;s what&#8230; and what NOT&#8230; to do next!<\/span><\/h2>\n<div>\n<div style=\"position: relative; overflow: hidden; padding-bottom: 56.25%;\"><iframe style=\"position: absolute;\" title=\"What If I Miss A Workout?\" src=\"https:\/\/cdn.jwplayer.com\/players\/DyYVJalk-5L2UHiXt.html\" width=\"100%\" height=\"100%\" frameborder=\"0\" scrolling=\"auto\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">It doesn\u2019t matter why you missed a workout. Sometimes life gets in the way. Sometimes you just aren&#8217;t motivated. Whatever the reason&#8230;<\/span><\/p>\n<p><b><i>Missed workouts happen to EVERYONE! <\/i><\/b><span style=\"font-weight: 400;\">Yes, even fitness pros and top-level athletes. Even Vince Sant.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you decided to skip the gym for an unexpected night out, or for a not-so-fun reason like a chaotic day at work or illness, <\/span><b><i>missed workouts are part of the journey.\u00a0 <\/i><\/b><span style=\"font-weight: 400;\">Expect that it will happen (more than once), plan for it, and move on!<\/span><\/p>\n<p><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-8405\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/Screen-Shot-2021-04-14-at-2.25.15-PM.png?resize=1170%2C527&#038;ssl=1\" alt=\"\" width=\"1170\" height=\"527\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/Screen-Shot-2021-04-14-at-2.25.15-PM.png?w=2780&amp;ssl=1 2780w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/Screen-Shot-2021-04-14-at-2.25.15-PM.png?resize=300%2C135&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/Screen-Shot-2021-04-14-at-2.25.15-PM.png?resize=1024%2C461&amp;ssl=1 1024w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/Screen-Shot-2021-04-14-at-2.25.15-PM.png?resize=768%2C346&amp;ssl=1 768w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/Screen-Shot-2021-04-14-at-2.25.15-PM.png?resize=1536%2C692&amp;ssl=1 1536w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/Screen-Shot-2021-04-14-at-2.25.15-PM.png?resize=2048%2C922&amp;ssl=1 2048w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/Screen-Shot-2021-04-14-at-2.25.15-PM.png?w=2340&amp;ssl=1 2340w\" sizes=\"(max-width: 1170px) 100vw, 1170px\" \/><\/p>\n<h3><em><strong>Here&#8217;s your action plan for what to do next.\u00a0<\/strong><\/em><\/h3>\n<p><em><b>DO NOT:<\/b><\/em><span style=\"font-weight: 400;\"><strong> Double up your workouts<\/strong><br \/>\n<\/span><span style=\"font-weight: 400;\">Could you do a morning and evening workout the next day in an attempt to \u201cmake up\u201d for your missed session? You could, but we don\u2019t recommend it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Two-a-day workouts are taxing on the body, and chances are that \u201cround two\u201d will just be a suffer-fest. You will be exhausted and not recovered, and the quality of your work won&#8217;t be worth the trouble it takes to do it.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A better way: Consider the day you missed a rest day! Then hit your next workout with your energy level high!\u00a0<\/span><\/p>\n<h2><em><strong>DO: <\/strong><\/em><span style=\"font-weight: 400;\"><strong>Take a look at your workout program and schedule<\/strong><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If your workout schedule is so complicated that you find yourself having a hard time fitting your workouts into your schedule, you are frequently missing workouts, etc., you may need to reconsider your program or workout schedule.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Busy lifestyles and unexpected days off are exactly why we created most of <a href=\"https:\/\/vshred.com\/programs?ref=home\" target=\"_blank\" rel=\"noopener\">our V Shred workout programs<\/a> to be short and focus on working more muscles at once. That way, if you miss one, no worries! You will be hitting those muscle groups again soon.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">V Shred trainers also host free live workouts several days each week in our<a href=\"https:\/\/www.facebook.com\/groups\/vshredforwomen\/\" target=\"_blank\" rel=\"noopener\"> Facebook group for women<\/a>! The members of our women&#8217;s and <\/span><a href=\"https:\/\/www.facebook.com\/groups\/vshredformen\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">men&#8217;s group <\/span><\/a><span style=\"font-weight: 400;\">are also some of the most supportive you&#8217;ll find anywhere, and can help you stay motivated through the ups and downs of building your fit life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you find yourself still struggling with regular missed workouts, it may not be your fault. It might be your workout! This is when it&#8217;s a good idea to <\/span><a href=\"https:\/\/vshred.com\/sp\/custom-diet-plan\/reup\" target=\"_blank\" rel=\"noopener\"><b>consider hiring one of our expert coaches<\/b><\/a> <span style=\"font-weight: 400;\">to build a workout plan you can actually follow.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our team specializes in making specialized programs that work around your lifestyle and schedule so that missed workouts are less likely to happen!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can <a href=\"https:\/\/vshred.com\/sp\/custom-diet-plan\/reup\" target=\"_blank\" rel=\"noopener\">click here<\/a> or email us at <a href=\"mailto:coaching@vshred.com\" target=\"_blank\" rel=\"noopener\">coaching@vshred.com<\/a> to learn more.<\/span><\/p>\n<h2><strong><em>DO NOT:<\/em> Stress out or beat yourself up<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Believe it or not, a missed workout, or even a few, will not totally derail your progress. Your progress happens in the big picture, not the small one! But stressing out over your workouts can do more damage than you think!\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For one, stress can cause your <a href=\"https:\/\/vshred.com\/blog\/how-to-burn-fat-while-you-sleep-wake-up-leaner\/\" target=\"_blank\" rel=\"noopener\">stress hormone cortisol to spike.<\/a> This can lead to a host of issues over the long term, including poor sleep, fatigue, poor mood, irritability, difficulty recovering from workouts, and even weight gain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But just as importantly, stressing out over your workouts can cause the positive momentum with all those successful workouts to come to a crashing halt. This can definitely cause your overall<\/span><a href=\"https:\/\/vshred.com\/blog\/workout-motivation-tips\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\"> motivation<\/span><\/a><span style=\"font-weight: 400;\"> to take a nose-dive. See what a vicious cycle it can be?\u00a0<\/span><\/p>\n<h2><strong><em>DO NOT:<\/em> Skip meals or limit food as punishment<\/strong><\/h2>\n<p><span style=\"font-size: 1rem;\">You should never \u201cpunish\u201d yourself for missing a workout by cutting calories or skipping meals. Your body still needs nutrients, whether you are hitting the weights hard or not! Stick to your nutrition plan, and keep moving forward.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, you are still in \u201crecovery mode\u201d for up to 48 hours after a hard training session! Not giving your body the nutrients it needs does nothing positive, and can hinder your strength and make your future workouts more difficult!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve missed a workout or two, you can help ensure you keep progressing toward your goals by prioritizing protein in your diet.\u00a0 The easiest way to do that? Have a <\/span><b><a href=\"https:\/\/www.sculptnation.com\/products\/protein\" target=\"_blank\" rel=\"noopener\">Sculpt Nation PROTEIN<\/a> <\/b><span style=\"font-weight: 400;\">shake or fit a protein-rich treat into your day. <a href=\"https:\/\/vshred.com\/blog\/pumpkin-spice-protein\/\" target=\"_blank\" rel=\"noopener\">Protein pancakes<\/a> for breakfast? Yes, please!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you need assistance setting up your calories or macros, you can find tools to help you do that in the <a href=\"https:\/\/apps.apple.com\/us\/app\/v-shred-diet-fitness\/id1442111093\" target=\"_blank\" rel=\"noopener\">V Shred app for iOS<\/a> or <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.vshred&amp;hl=en_US&amp;gl=US\" target=\"_blank\" rel=\"noopener\">Android.\u00a0<\/a><\/span><\/p>\n<h2><b>You aren&#8217;t lazy. You&#8217;re just human!\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Repeat after us: It&#8217;s not the end of the world. In fact, a missed workout is an opportunity for you to make the kind of mental progress that powers the most dramatic <\/span><a href=\"https:\/\/vshred.com\/blog\/category\/motivation\/before-and-after-transformations\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">V Shred before-and-after success storie<\/span><\/a><span style=\"font-weight: 400;\">s.\u00a0<\/span><\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" class=\"alignnone size-full wp-image-8483\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/Untitled-design-60.png?resize=1170%2C659&#038;ssl=1\" alt=\"\" width=\"1170\" height=\"659\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/Untitled-design-60.png?w=1640&amp;ssl=1 1640w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/Untitled-design-60.png?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/Untitled-design-60.png?resize=1024%2C577&amp;ssl=1 1024w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/Untitled-design-60.png?resize=768%2C433&amp;ssl=1 768w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/04\/Untitled-design-60.png?resize=1536%2C865&amp;ssl=1 1536w\" sizes=\"(max-width: 1170px) 100vw, 1170px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Make up for it in a healthy way by getting back on track, forgiving yourself for being human, and <\/span><b><i>reminding yourself of your &#8220;why.&#8221;<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you are struggling, let us help you! Reach out today about getting started with one of our expert trainers and nutrition coaches! They will put together <a href=\"https:\/\/vshred.com\/sp\/custom-diet-plan\/reup\" target=\"_blank\" rel=\"noopener\">a totally custom workout and meal plan<\/a> that will help you succeed for the long term!<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Need more &#8220;break glass in case of emergency&#8221; workouts in your life? Our popular program <\/span><\/i><a href=\"https:\/\/vshred.com\/sp\/move\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Move<\/span><\/i><\/a><i><span style=\"font-weight: 400;\"> can give them to you! These fast, sweaty routines can stand alone when you need a quick fix or fit together as a full 30-day progression. It&#8217;s up to you! <\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You missed a workout. It happens! Here&#8217;s what&#8230; and what NOT&#8230; to do next! &nbsp; It doesn\u2019t matter why you missed a&#8230;<\/p>\n","protected":false},"author":131,"featured_media":6473,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[7508,19,55,57,1],"tags":[7415,7416,6811],"class_list":["post-9213","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-frequently-asked-questions","category-motivation","category-motivation-tips","category-motivational-videos","category-uncategorized","tag-missed-a-workout","tag-missed-workout","tag-motivation"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2019\/09\/12-MINUTE-BEGINNER-AB-WORKOUT-YOU-CAN-DO-FROM-HOME-thumbnail.jpeg?fit=7360%2C4912&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-2oB","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/9213","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/131"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=9213"}],"version-history":[{"count":19,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/9213\/revisions"}],"predecessor-version":[{"id":9239,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/9213\/revisions\/9239"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/6473"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=9213"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=9213"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=9213"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}