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Setbacks can be frustrating!

One of our members recently injured their shoulder.
X-rays and an orthopedic exam showed no obvious injury. But that didn’t alleviate the pain every time they raised their arm above their shoulder.
They were making such huge progress in the gym and this left them feeling angry and deflated. But this member athlete was determined not to let this setback undermine their progress.

Perhaps this athlete’s biggest strength wasn’t their lifting, but their mental attitude.
If you engage in athletics (and in life) things are going to hurt sometimes. Even under the best coaching injuries can happen. But keeping a strong mental attitude will help you power through. You see, it’s easy to work out when you feel great.

But you need it even more when you don’t!

Fitness setbacks come in all shapes and sizes. Maybe you’ve experienced an injury, illness, change in schedule, or you’ve lost motivation. Whether a setback holds you back for a day, a week, a month, or longer, don’t beat yourself up over it – there are ways to get back on track! The first thing you need to do is acknowledge and accept the setback. Make peace with yourself – these things happen!

Here is my 6 step plan for dealing with your setbacks:


Why did you begin exercising in the first place? Do you want to lose weight, get stronger, or does it simply make you feel good? Rediscover your ‘why’ and your reason for working out. Write it down and keep bringing it to your attention. This will help to revive your inspiration and motivation. Remember, a setback doesn’t define WHO you are.


Reset Your PlanTake time to realign your ‘why’ with your fitness goals. This also has to do with your WHO (last weeks article).
Think about what do you want to achieve in the next week, month, year? Do you want to get back to working out a certain number of times a week? Do you want to reach a certain number of push-ups? Focus on your goals and make a plan to reach them. Don’t overwhelm yourself and aim to reach your goals immediately. Break them down to create small, achievable goals, even small habits, within a reasonable timeframe. A steady pace will make it easier to get your fitness rhythm back. If you want to read my article on rebooting, go here:


A setback might be a good time to start something new! Listen to what your body wants and mix things up. Try a new exercise program, or join a fitness challenge. Something new and outside your comfort zone can be exciting and revive your desire to exercise.


Happiness FitnessThey’re your cheer squad for a reason. At 614Fitness we purposefully create a community for this very reason. Whether it’s your partner, siblings, besties, or your coach, so reach out and let them know how you’re feeling. It’s likely they’ve experienced a setback at some point in their lives too, so they’ll check in with you, lift you up and help to reignite your fitness spark.


Because you’ve set your goals and your plan of action. Now it’s time to get organized. Have a clear out and mentally declutter your life and your mind. Dig out your gym bag and your favorite gym gear and have them on standby, ready to go. Set your alarm, take your progress photos, journal, fill out your diary with your workout schedule.


The important thing to remember is to never give up. Don’t beat yourself up if you face a fitness setback – embrace it! It’s a chance to start fresh and in the end, you’ll become a stronger person for it. Now take this opportunity to learn more about yourself, your body, and your fitness journey. Rediscover your fitness motivation and appreciate the determination and resilience you’ll have after overcoming this setback.

You have the ability to overcome this. You’ve got this❗❗

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Author John

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