We start at 6 am and finish at 9 pm. The typical shift for a coach/trainer can run anywhere from 9 to 12 hours, for 6 days a week. Within that time period, we have to be that pillar of inspiration for our clients. Our energy must be up, and we must remain focused on getting our clients the results they deserve.

People forget we are human too and can burn out just like the next person. So, what does a trainer do when they’re in need of a recharge? Follow these simple self-care steps to stay physically and mentally well so you can better serve your clients, and more importantly, yourself. Here’s how you can cure burn out.

1. It’s Okay to Say “No”!

Have you had a client approach you, who is ready to dish out the cash for one of your signature programs. But, taking on this client will send you over the edge?

We deal in a business of uncertainty. We don’t know where our money is coming from one week to the next. So, passing up this opportunity would be foolish, right? Not necessarily.

If taking on this client would add more hours to your already ridiculous schedule, or cause you more mental distress, it’s perfectly okay to say, “no”! Saying no is perfectly fine, especially if you’re saying no to steer clear of exhaustion, and to cure burn out.

Remember your client’s will only see results if you are able to perform at your optimum.

2. Take Time Off (Holidays Apply to You Too)

I’m guilty of this. When my clients are on holiday, I know I’m going to be busy. So, I don’t even think to take popular holidays off or a vacation. While my friends are at the beach, I’m at my practice helping a client with frozen shoulder.

Once you start taking time off, even a day or two, you restore mental energy. This makes you more resilient in facing stressful work conditions and situations.

According to the Harvard Business Review, “Finding time to chill and unwind will help you enjoy work and play more. This will help to restore your passion about work and increase productivity.”

So, take time off and don’t forget that holidays apply to you too. This is sure to cure burn out.

3. Get Away From Your Gym to Exercise

I don’t know about you, but I can’t work out at my gym. People will come up to me asking questions and trying to book appointments. Which is a great thing, don’t get me wrong. But, it also takes away from your time of de-stressing and building on your own personal health.

I find I’m able to detach from my practice when I take fitness classes at another facility. I’m able to focus more on my fitness goals, and most importantly, meet new people.

We all need more Vitamin D in life. Why not get it the old fashion way…working out in a park! Parks usually have running trails, and outdoors stairs that are more challenging than the gym stair climber.

Also, the wind resistance can help you burn more calories, and a good tailwind can help you move a little faster, which activates the larger type II muscle fibers responsible for strength and definition.

4. Turn Off Your Smart Phone

We’ve heard the studies that the brain can’t actually multi-task. Switching mindlessly from app to app is in essence multi-tasking. I know it may sound impossible at first. Just try to dedicate at least a few hours a day to disconnect.

According to marketandgrowth.com, “The smartphone addiction is an obsessive-compulsory habit all of us smartphone users have fallen prey to. Statistics have shown that the average smartphone user checks/unlocks his phone 110–150 times in a day and this habit is done without thought or a deliberate goal.”

Disconnect and cure burn out. Think twice before checking your email again, or to see who liked your posts on social media.

5. Practice Mindfulness

People typically get nervous when mentioning meditation or mindfulness. This practice is especially important for trainers who work extremely long shifts. Science actually suggests that the benefits of mindfulness-based meditation can be phenomenal.

According to the American Physiological Association, taking 10 minutes out of your day to close your eyes and do some deep breathing can help:

• Reduce stress
• Boost working memory
• Relationship satisfaction
• Better quality of life
• Less emotional reactivity
• More energy

Don’t wait until you are completely burned out to take time to refuel. Put aside a little time each day to practice the above, or whatever you need to build a reserve of calm and comfort. Then you can show up for the people and career you love.