Overcoming Setbacks: Getting Back on Track After a Slip-Up with Fitness

We all know that setbacks are a part of the journey, and I want to remind you that they're completely normal. Whether you've missed a few workouts, hit a plateau, or life has thrown you a curveball, it’s how we respond to these moments that really matters. 

The key isn’t to aim for perfection but to focus on progress - and remember that forward momentum is the goal. 

Here are some steps to help you overcome those setbacks and get back on track with confidence:

Step 1: Acknowledge and Reflect

First, take a moment to recognize the setback. It’s okay - really! Reflect on what happened. Was it due to something within your control (like time management), or was it out of your hands (like illness or stress)? Journaling your thoughts can help you gain clarity on why it happened and how to move forward.

Step 2: Revisit and Adjust Your Goals

Once you’ve reflected, it's time to check in on your goals. Remember, a setback doesn’t mean your goals are out of reach. Sometimes we need to adjust our expectations. Maybe you scale back the intensity or reduce your original plan (ie drop down to 2 days instead of 3) - those small changes can make all the difference. Pick a couple of small, achievable goals to rebuild your momentum.

Step 3: Create a Recovery Plan

If your setback has to do with injury or illness, it’s important to ease back into your routine with some lighter activities - think walking, yoga, or short, low-impact workouts. It’s all about regaining consistency, not jumping back into full speed. Even “micro workouts,” like a quick 10-minute strength session, can help re-establish your habit of movement without feeling overwhelming. There are plenty of “Bonus” 10-20 min options inside your program hub. 

If your setback was just about your schedule, set an achievable plan to ease back in - starting small and building back up to where you were before. Give yourself grace, but also stay focused on your commitments - you are here to uplevel, to glow up…not to give up!! 

Step 4: Shift Your Mindset

This is where the magic happens. Instead of criticizing yourself for falling off track, acknowledge your effort in coming back. Speak to yourself the way you would a friend or a kid - kindly and compassionately. Consistency is the goal here, not perfection. And don’t forget to practice gratitude: celebrate your ability to get back up and start again. Every step forward is progress!

Step 5: Accountability

Having support makes all the difference. Check in with our group - you are not the only one feeling this way, I promise.  Use your tracker, set a small reward for getting back into the groove, or even just mark your progress daily - these small actions add up and help build momentum.

Step 6: Prepare for Future Setbacks

Setbacks will happen again, and that’s okay. Plan ahead by having strategies ready for when life gets busy. Have a back-up plan already set - if you miss your planned workout, when will you fit it in later in the week? Fitness is a long-term game, and being flexible with yourself is key to staying in it.

You’ve Got This!

Setbacks don’t define your journey, but how you respond to them does. Each time you overcome a challenge, you’re building resilience and strength. So take that first step back today - schedule your next workout, revisit your goals, or reflect on what’s been holding you back. You’ll be amazed at how quickly you can get back into the rhythm.

If you need support, don’t hesitate to reach out. I’m here for you every step of the way.