Dealing with Setbacks and Getting Back on Track
- Jessica Caryk
- 4 days ago
- 3 min read
Let's be real, your fitness and health journey isn't a straight line. It's a winding path with hills, valleys, and sometimes, a few unexpected detours. A setback, whether it's missing a week of workouts due to a cold, indulging a little too much on vacation, or seeing the scale tick up, can feel like a huge defeat.
The most important thing to remember is a setback is not a failure. It's a temporary pause, an interruption, or just a sign that you're human. The true test of your commitment isn't avoiding the setback; it's how quickly and effectively you get back on track. The only way to truly fail is to quit.
Here’s your practical guide to navigating those bumps in the road.
Ditch the Guilt Trip
The moment you realize you've slipped, your brain might jump right to "guilt and shame". Stop it right there, negative self-talk is the enemy of progress. Berating yourself for that missed workout or extra slice of cake only makes you feel worse, which often leads to more poor choices.
Acknowledge, don't dwell: Say, "Okay, I missed my gym day," or "I ate out more than I planned this week."
Move on: What's the next healthy choice I can make right now? Eating one salad won’t make you shredded and eating a few donuts won’t make you instantly gain 10lbs. It's the consistent actions of what we do most that add up.
Analyze, Don't Criticize
Take an objective look at what caused the derailment. This isn't about blaming; it's about learning.
Was it stress? Perhaps your coping mechanism for stress is emotional eating, and you need a new plan (like a walk or meditation).
Was it time management? Maybe scheduling a 60-minute workout is too much right now, and you need to scale back to three effective 30-minute sessions.
Was it perfectionism? Often, when we can't do our perfect plan, we do nothing. A 10-minute walk is better than nothing.
Understanding the root cause helps you create a defense strategy for the future.
Create A Plan
When you're trying to reboot, don't jump straight back into your most intense routine.
Start small: Focus on one small, achievable win today. This could be drinking a full bottle of water, eating a vegetable with dinner, or taking a 15-minute walk.
Focus on one area: If you let both your diet and exercise slide, pick one to focus on first.
Use the 2-Minute Rule: If it takes less than two minutes, do it right now. Put on your workout clothes, lay out your healthy lunch ingredients, or schedule your next gym session.
Schedule the Comeback
Don't wait for "tomorrow" or "next Monday." Schedule your comeback now. Physically put your next healthy action into your calendar or set a specific goal for your next meal.
For Diet: "My next meal is a planned, healthy, home-cooked meal."
For Fitness: "I will do a 20-minute strength workout at 5:00 PM today."
When you set a specific time and action, you remove the decision-making barrier and make the return an automatic event.
Consistency, Not Intensity
The most powerful force in any fitness or health journey is consistency. Showing up a little every day is better than going all out for one day and then quitting for a week. Forget about making up for lost time by doing extra workouts or drastically cutting calories. Your goal is to create an unbroken chain of healthy habit days, no matter how small the action.
You haven't lost your progress, you just took a break. The only way to truly fail is to let the setback stop you permanently. Shake it off, learn from it, and get back to the work.
Not sure where to start? Looking for a coach or program? Don't hesitate to reach out.
My method rests on the 5 pillars of: Mindset, Movement, Habits, Nurture, Nutrition.
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