No matter what goals we’re trying to achieve, life can often get in the way! Setbacks are part of the journey. We could cross our fingers and hope that our fitness journey is all sunshine and rainbows, or we can be realistic and plan ahead for obstacles that are likely to pop-up from time to time. Rather than allowing a setback to bring your goals to a grinding halt, let’s take a look at some of the most common setbacks and how to overcome them.
Overcoming injury
It can be tough knowing what to do with your training when you experience an injury. Rather than focussing on what you can’t do, focus on what you CAN do and be prepared to think outside the box. After all, anything is better than nothing. Let’s look at a knee injury as an example. You might be restricted from many lower body exercises, however you can focus your training around your core and upper body while recovering. If participating in group fitness, small group training or PT, let your instructor or PT know about your injury so they can tailor the workout for you and provide alternative exercises. With any injury, it’s always best to seek medical advice before returning to training.
Experiencing a blowout
Also known as ‘falling off the wagon’, a nutrition blowout often refers to a period of indulgence where you have deviated from your nutrition plan. It usually comes with feelings of guilt and remorse. The most important thing you can do after experiencing a blowout is to not give up on your goals! Remember why you joined the challenge, and use it as an opportunity to learn and grow from it. Reflect on why the blowout happened, and look at what strategies you can put in place to reduce the frequency of blowouts in the future. It’s time to forgive yourself and get back on track with your training and nutrition plan. Don’t overcompensate by skipping meals, as this can do more harm than good in the long run.
Holiday indulgence
Whether you’re travelling or taking some to relax at home, holidays can disrupt your normal routine. We often eat differently, move differently and sleep differently. By planning ahead, you can relax and indulge on holidays while staying on track with your health and fitness. Start by controlling the controllables. Think about which meals you’re likely to indulge in, and do your best to ensure you eat well for the remaining meals. For example, if dinner is likely to be at a restaurant with a bottle of wine, aim to eat a nutritious breakfast and lunch and maintain your hydration. While travelling, stock up on healthy food and snacks at a supermarket or farmers market to ensure you have healthy options available at all times.
Swap the word ‘exercise’ with ‘movement’ and commit to moving your body daily. Increase your steps by walking in nature or to see the sights. Try something new such as surfing, stand up paddle boarding or tennis, and take advantage of any free activities at your accommodation. If you don’t have access to a gym, don’t stress, you’ll find a bodyweight workout program in the challenge portal that you can do anywhere, anytime, even in a hotel room!
Did you know that holiday’s have some hidden benefits? Rest and recovery can have a significant impact on our stress levels and hormones, not to mention overall health and wellbeing. With adequate rest and sleep, we can improve our workout performance and recover more quickly. So rather than feeling guilty about your next holiday, use it as an opportunity to enhance your results.
Next time you experience a setback, cut yourself some slack and remember that it’s all part of the journey. Reach out to our staff in club if you need any support, and we’ll be happy to help you get back on track to achieving your goals. You’ve got this!