It's the New Year in 2022 and some of us may have experienced some setbacks in 2021. Does that include you? If so listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive into topics such as overcoming setbacks and goal setting. So what does a setback look like? A setback may hold you back for a day, or perhaps a week or even a month — you may even encounter more than one setback on your fitness journey.  So, what exactly is a setback?

An illness or injury arises: Injury, sickness or a headache can strike at any time, or sometimes your digestive system will play up, leaving you feeling off. As annoying and disruptive as it can be when you’re not feeling 100% you need to take some time out to recover.

Always seek medical advice and give your body the time it needs to rest. 

 

A change in schedule: Schedules change — that’s part of life. Perhaps you’ve transitioned from university or college to a full-time job, or you’ve switched jobs and now find yourself doing shift work. A change in schedule can make sticking to a routine tricky. Be easy on yourself and allow yourself time to adjust.

Losing motivation: Sometimes prep life can seem impossible, and it can become hard to keep up with competing priorities. Don’t beat yourself up about it — periods of demotivation are common.

Post-holiday: Have you ever found it difficult to get back into your regular fitness or nutrition after a holiday? It’s normal but important to move forward.

Overcoming your setback: Acknowledge the setback, accept it for what it is and make peace with it — whether you got there by chance, an accident or your own doing — it happens! Focus on what you will do next. 

Make a plan: A goal without a plan is simply a wish. Do you want to work out a certain number of times each week? Or maybe you want to work towards lifting a heavier weight? Make sure your plan is realistic and break it down into smaller steps that are within your reach — and most importantly, stick with it!

Get organized: So, your goal is set, your plan is detailed — it’s time to get organized. You might set your alarm early to squeeze in an early workout, pencil time into your diary for your sweat session, or pack your gym bag the night before.

Find a support network: A supportive network around you can make all the difference — whether that’s having someone to keep you accountable or to motivate you when you need it most. A support network can include a partner, your parents, siblings, wider family, and friends.

Speak up and get help: Sometimes setbacks can be overwhelming and in these instances, it can help to seek support or advice from someone within your support network or a medical professional. 

Find your why: Why did you start working out in the first place? If you can rediscover your “why?” You can reignite your inspiration.

Exercise discipline: Fitness isn’t always easy, but you can make the choice to show up and do your best every day. Think of discipline like a muscle: The more you use it, the stronger it gets.

Don’t give up: Everyone faces challenges and setbacks, but you can become a stronger person when you maintain a positive outlook and overcome them.

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