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Your Guide to Overcoming a Setback

Updated: Sep 20, 2022

Setback. Obstacle. Stumbling block. Hindrance. No matter how you phrase it, these terms describe situations we all face at one point or another. Whether the setback occurs due to inconsistency, an injury, vacation/travel, or the holidays, there (nearly) always is a way to return and “get back on the wagon” of exercise, nutrition, hydration, rest, or mindset.

So while we could get upset, frustrated, and give up, know that there are several alternative yet constructive ways to process and handle when a setback occurs. Let’s reframe our thinking and get back on track with our goals. After all, time will pass regardless so we might as well be the best we can be!

1. Shake it off. We are human. We make mistakes. And we attain success! If we were always successful in our endeavors, how BORING would that be? I know that might not be what you want to hear, but let’s put it this way: we cannot always expect perfection, and that’s okay! Give yourself the kudos and grace for being human, and get ready to move on to your next step to goal-getting!

2. Don’t slash your other “tires.” A common occurrence I see is when one area goes astray, a lot of people tend to just give up on all other areas too. Maybe there is a stretch of time where exercise isn’t realistic for someone. Instead of giving up on other areas of focus like nutrition and hydration, for example, perhaps it would make sense to keep pursuing nutrient-dense foods and water intake. The same goes for just about any habit that goes astray. If you were to get a flat tire while driving, would you just pull over and slash your other tires? I hope not! Instead, you would make sure all your other tires are okay, and fix or change the flat one. This analogy keeps me on track with my other habits, even if one goes astray, or “flat.”

3. Get back to your routine ASAP. Didn’t have the best day of eating? Let’s try again tomorrow, or as soon as you can. Didn’t make time for exercise like you planned? Get back on schedule right away. We often find that the longer someone pushes off their intended habit, the less likely they are to return to it (at least for the time being). Find a way to return to your routine the soonest you can.

4. Determine the next step. How will you move on from this setback? Do you need a workout buddy? Do you need an accountability partner, like a coach? Was your original plan unrealistic? Should you create a new plan, or adjust what you had before? These are all questions you can ponder as you make your comeback. We are happy to have a brainstorming session with you on Zoom - just book a call with us and we can help you out!

The Takeaway

The biggest takeaway we want you to have from this is to know that you are not alone, whether during a setback, success, or somewhere in between. We all face challenges as we become healthier individuals, and honestly just as humans in general! Don’t give up on your goals, and use a setback as an opportunity to learn and grow. You can do this!

Have you tried to reach your goals, and couldn’t quite get there? Maybe it’s time to consider working with a coach. We have virtual options starting as low as $49. Invest in your health and your self today!


Jessica Corkin is the Virtual Fitness Manager at Begin Within. She holds a Master’s Degree in Exercise Science and has spent the last eight years working in the fitness and wellness industry. When she is not virtually training clients, she enjoys strength training, running, being outdoors, and spending quality time with her husband and dog. Connect with her here.

Get our free Stay at Home Workout Guide (that has 3 FREE workouts included) here.

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