Shavasana Sh$tStorm Series: Part 6
Author: Susie Nelson | Owner of The Cycling Yogi
Today I want to talk about something I see in classes all the time… and also something I am wildly guilty of myself.
The ALL-or-nothing workout brain.
You know the one.
The voice that says:
“If I’m not going hard, heavy, level 10 on the bike, toes-only push-ups, dripping sweat, questioning my life choices… why even bother?”
Hi. It’s me. We’ve probably met!
As some of you know, I might be just a touch Type A. My daughter says I have ONE speed and NO CHILL. Like it’s a character flaw. I prefer to think of it as…enthusiasm with poor boundaries.
I seem to approach my workouts and classes pretty much the same way I handle most things on my ‘to do’ list: by trying to shove 10 pounds of sh#t into a 5 pound bag.
However, I am maturing…somewhat.
I used to think a “good” workout meant:
- Dripping sweat
- heavy weights
- no modifications
- no pauses
- zero mercy
- possible swearing
- and definitely no knees on the floor during push-ups
Because somewhere along the way, my brain decided that modifying = slacking. And slacking = failure.
Which is WILD, considering I literally teach the opposite all day long.
Here’s what finally clicked for me (in someone else’s class, of course, because that’s where my brain likes to have these “revelations”):
This black-or-white approach to working out often fuels ego-driven gains rather than steady progress.
It’s the part of us that thinks:
“If I can’t do it at 100%, I shouldn’t do it at all.”
“If I’m dropping to my knees, I’m doing it wrong.”
“If I grab lighter weights, people will think I’m not strong.”
But here’s the truth that we don’t love to admit:
That mindset isn’t about strength.
It’s about pride.
And pride is a terrible workout partner.
Because when you’re stuck in all-or-nothing mode, you do one of two things:
- You overdo it, muscle through, ignore alignment, and quietly sign up for an injury.
- You don’t do it at all because you “only” have 30 minutes or “only” have half the energy.
Both options lose.
This is where modifications come in and why they are the antidote to the all-or-nothing trap.
Dropping to your knees isn’t quitting.
Grabbing lighter weights isn’t failing.
Taking a pause isn’t weakness.
It’s actually the thing that allows you to keep going.
It’s what lets you do the whole workout with integrity instead of flaming out in the first 10 minutes trying to prove something to yourself (or the guy next to you swinging 20-pound weights like a helicopter blade).
Modifications are how you say:
“I’m here to get stronger, not to look stronger.”
And that is a very different goal.
I still catch myself doing it. My internal Garmin still whispers:
“Was that REALLY a workout though?”
Rude.
Because I KNOW better. I tell all of you all the time:
Anything is better than nothing.
Showing up still counts.
Consistency beats intensity.
And yet… I forget to apply it to myself.
So this is me, reminding both of us:
You do not have to go all out for it to count.
You do not have to avoid modifications for it to be effective.
You do not have to suffer for it to be worthwhile.
Sometimes the strongest thing you can do in a workout iis put your knees down.
So here’s the challenge next time you feel that all-or-nothing brain kicking in:
- Take a breath.
- Choose the version that lets you move well.
- Pick the weights you can control.
- And remember that showing up with awareness beats going hard with ego.
Because the real win isn’t in crushing every workout.
It’s in being able to come back tomorrow.
Love you all. See you soon!
Susie
👉 Follow us on Instagram to watch the series unfold.
