How to get back on track after a setback

Setbacks are an evitable part of life. Chances are that you have had some sort of setback on your health and fitness journey. We have both had many ourselves. Whether it be a lapse in your exercise routine, a deviation from your diet, or an unforeseen life event that has derailed your routine, we’ve all been there.

And while setbacks can leave you feeling discouraged and frustrated, it’s important to try and look at them as opportunities for growth. They are not the end of your journey; they are merely stepping stones towards the next version of yourself. So, if you’ve hit a roadblock or you’re just struggling to find your way back, don’t stress! Here’s a roadmap to guide you back on track with your health and fitness journey.

1. Embrace self-compassion

First and foremost, be kind to yourself. Remember that setbacks are a natural part of any journey, and they don’t define your overall progress. Instead of dwelling on past mistakes, practice self-compassion. Treat yourself with the same kindness you’d extend to a friend facing a similar situation. Acknowledge that setbacks are temporary and use them as learning opportunities.

2. Reflect and reframe

Take some time to reflect on what led to your setback. Was it a busy schedule, lack of motivation, or unexpected challenges? Identify these factors without self-judgment. Then, reframe them as opportunities for growth. Each setback is a chance to discover your triggers and develop strategies to overcome them in the future, instead of allowing them to derail you.

3. Set realistic goals

After a setback, it’s crucial to set realistic goals that align with your current situation. Avoid the temptation to rush back into your previous routine at full speed. Instead, create achievable milestones that will help you regain your momentum. Remember, consistency is key, and small, sustainable steps will lead to lasting success.

4. Create a flexible plan 

Follow approaches to your nutrition and training that actually suit your preferences and lifestyle. While structure is essential, rigid routines can be daunting, demotivating and often unrealistic. Allow for adjustments and make room for life’s challenges. A balanced plan will help you stay committed without feeling overwhelmed. If you feel like this is an area that you often struggle with, it might be worthwhile reaching out to a coach who can help set you up for success.

5. Reconnect with your why

What inspired you to embark on this health and fitness journey in the first place? Has that changed? Whether it’s to improve your well-being, boost confidence, or set a positive example for loved ones, going back to your “why” and making sure that it’s something that you still resonate with will help reignite that passion to fuel your comeback. When you feel strongly about your goals and the reason behind why you want to achieve them, you’ll be more likely to take the actions needed to get closer to them.

6. Start small and gradual

Getting back on track doesn’t mean you need to go straight to intense daily workouts or a super restrictive diet that eliminates all of your favourite foods. In fact, that’s where most women go wrong. Having an all-or-nothing mentality when it comes to your health and fitness only sets you up for failure. Don’t overwhelm yourself and begin with small, manageable steps instead. Whether it’s a short daily walk, eating a nutritious meal, or getting in a quick workout, these small actions will help you build momentum.

7. Prioritise consistency over perfection

Perfection is an unrealistic standard that can lead to disappointment. Many of us fall into the trap of thinking that unless we adhere to our plan 100%, we won’t achieve our desired results. But the truth is, consistency is far more important than perfection. As we always say, a good enough plan that you can follow consistently is always going to be better than a perfect plan that you can only stick to sometimes. In other words, the more flexible you are with your diet and your training and the better you are at adapting to challenges or situations that aren’t ideal – the more likely you are going to be to make progress.

8. Seek support

You don’t have to go it alone. Reach out to friends, family, or a fitness community for support. Sharing your struggles and triumphs with others who understand can provide a sense of accountability and encouragement. Additionally, it might be a good idea to reach out to a fitness coach or personal trainer to guide you through your comeback journey.

Please don’t see your setbacks as roadblocks, but rather as opportunities to learn, grow, and become more resilient. Your health and fitness journey is a marathon, not a sprint, and setbacks are just brief pauses in that journey. With the right mindset and strategy, you can navigate any setback and continue moving forward toward a healthier, happier you. Your comeback story starts now.

If you need help navigating a setback or you’re ready to start your comeback journey, we’d love to help you! Click here to find out more about our Premium 1:1 Coaching and apply to work with us. Limited spots available!