The Fall Movement Myth: You don't need motivation, you need a MOOD

As you all know by now, I’m not a HUGE fan of fall. It’s not because there’s anything wrong with it, it's truly just because the chill in the air reminds me that winter is coming. And if there’s one thing I don’t love, it’s an Indiana winter. 

I’ve already noticed how early the sun is setting, cooler air, leaves changing. Though Andrew sent me that beautiful photo of the sunset from his return flight from Minneapolis this week, all I see is “WINTER IS COMING! WINTER IS COMING!”

What a mood, right? 

One thing that seems to come with fall is also a lack of motivation. And I’m talking about motivation to keep moving. There’s less daylight, you have to put on more clothes to get outside, ugghhhhhh. But maybe what we need is less “motivation” and more “mood.”

Fall brings hormonal shifts - less vitamin D and less dopamine. If we wait to feel motivated to exercise, we’re walking right into a trap. Movement itself creates momentum, but forcing ourselves to do high energy workouts or whatever works well for us during the summer, when we feel totally different than the fall, may be the wrong tactic. 

What if we commit to trying movement that matches our mood? 

Anxiety

Steady, repetitive motion reminds your body it’s safe. Feeling your feet on the ground and your muscles engage helps regulate cortisol, that annoying (yet helpful) stress hormone.Do: Slow strength training, weighted squats, plank-based exercises, gentle (not wild) Pilates, or a prayer walk

Sadness or Heaviness

Especially with the state of the world right now, you might be feeling a soul-sucking heaviness. Sunshine, movement, and rhythm can literally lift serotonin levels. Joy doesn’t always come first…sometimes it’s invited in motion.

Do: Brisk walks in nature, dance workouts, light cardio with joyful music, stretching near a window

Tired or Drained

Your body sometimes needs circulation and life-giving oxygen more than cardio. Slow, fluid motion wakes up energy reserves without draining them.

Do: Restorative yoga, stretching, gentle mobility flow, deep-breathing, or lying on the floor with legs up the wall

Irritable or Stressed

High-intensity bursts help metabolize adrenaline and release pent-up frustration in healthy ways. Anger isn’t a sin, but it is a signal to move towards release, not reaction.

Do: Kickboxing, sprints, kettlebell swings, or a fast-paced strength circuit.

Peaceful and Centered

When your nervous system is regulated, rhythmic flow deepens connection between body and Spirit.

Do: Walking meditation, a fun yoga flow, tai chi, dance, or breathwork with soft music

InspiredInspiration is energy wanting expression! Use some fun movement to embody creativity and gratitude.

Do: Power walk, dynamic stretching, bodyweight flow, outdoor runs

OverstimulatedThis is my general state of being - haha! No, it shouldn’t be. Calming proprioceptive input (balance, pressure, deep muscle engagement) helps re-center focus and help us to regulate our nervous systems.

Do: Slow breathing, balance work, gentle yoga poses held longer (like child’s pose or tree pose)

Maybe fall isn’t just about everything fading. Maybe it’s about everything settling. Slowing. Shifting (I’m trying to help myself like it).If we stop trying to power through high intensity workouts when we’re tired and feeling like a warm hot cocoa and candle and blankie, and instead listen to what our bodies are asking for, we might find a rhythm that’s gentler, steadier… and far more sustainable.

You don’t need to fight for motivation this season. Try matching your movement to your mood and let that fill in the gaps.

(Caveat: if you have significant fat-loss goals, we may need a very strategic plan. Click the contact me button and LET’S GET TO WORK!)