What do you do with Setbacks?

I want to know what you do with setbacks. When it comes to fitness and hitting your goals, there will always come a time when you have a setback. Whether it's with your diet, work, injury, vacation, lack of equipment, etc. I want to know what your "go to" reaction is. I see so many people who come in, hit a setback in their fitness journey, and just give up! They experience an event which throws a wrench into their normal routine and instead of developing a new routine, they just give up or stop. I want to give you three tips to help you stay on track when that setback hits you - because it's not a matter of if, but when.

  1.  Time spent working out vs. a time to workout.
    • So many people get into a habit of working out at a specific time each and every day.  This is a really good habit to have, but some people simply won't come if something interferes with their pre-determined workout time. I want to encourage you that instead of being set on a specific time of day, be set on a specific amount of time to workout each day. For example, decide in your mind that you're going to workout 30-40 minutes five times a week, instead of "I have to workout at 5 pm Monday-Friday". If you decide mentally that it doesn't matter when you workout, but instead how long you workout, you'll be less likely to flake out when unexpected circumstances pop up during your normal workout time.
  2.  Don't be afraid to modify.
    • I have a lot of people who come to me with a previous injury that's healing or which occasionally flares up. Just like any other sport, I also have athletes who get injured doing the sport of CrossFit. I hear so many people tell me, "I can't workout because of this injury" or "I'm hurt so I guess I can't workout." None of that is the case! There is a modification for EVERYTHING! It's never fun doing a modified workout, but what's less fun is getting overweight and losing progress you made before the injury happened. Hopefully you have a good coach who is able to work with you but, if not, don't be afraid to use the internet to research alternative exercises.
  3. No excuse is ever good enough.
    • There is rarely an excuse that is good enough. I constantly hear, "I don't have enough time" or "Everyone else was eating it" or "The doctor said I can't do it", etc. I want you to stop for a second and think about if what you're saying is really 100% true. Example: "I don't have enough time." Do you watch 20-30 minutes of TV a day? Could you wake up or stay up 20-30 minutes extra? If you'r able to answer yes to either one of those then you have time to get in a workout, even if it's just a short 10 minutes.  Remember, something is better than nothing! The next example is: "Everyone else was eating it." To be honest, this one just comes down to self-control. There will always be something that's not a part of your "diet" or as healthy as what you should eat. You just need to make up your mind that you are stronger than the temptations around you. The last one is: "The doctor said I can't do A,B,C, or D." Just because the doctor said you can't do A,B,C, and D doesn't mean you can't do H,I,J, or K. If you can't run you can probably walk, bike, row, etc. Again, there is always a modification. 

I know these may sound easier said than done, but just decide in your mind that you are not going to let a setback set you back! Think of your setbacks as speed bumps. You may have to slow down, but you don't need to stop. If you need advice or encouragement, please comment and I will do my best to help you!