From Setbacks to Success: Overcoming Obstacles in Your Fitness Journey

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As you might already know, I’m not a New Year’s Resolutions fan. In my experience, they tend to fizzle out quickly, and very few people actually stick to them.

Let’s be honest. Have you stuck with yours?

Instead, I prefer to make small but impactful lifestyle changes that are sustainable in the long run. For example, I might start by incorporating more vegetables into my meals or taking a short daily walk.

It’s these small changes lay the foundation for developing healthy habits over time.

While currently recovering from an injury, I’m gradually incorporating bodyweight exercises into my physical therapy routine. And this got me thinking.

How many others have setbacks and need help and ideas on overcoming these life obstacles?

Pushing a stone uphill struggle

Incorporating small changes has helped me physically and also has had a positive impact on my mental well-being. Though I have some specific goals in mind, every small step I take is a step in the right direction.

Ultimately, most importantly, we all make time up and get moving.

The key concept I want to share is that your current situation doesn’t matter. And I don’t want to hear the “I don’t have time excuse,” these are just excuses (as well as HUGE obstacles we put in our path), and it’s time to move past them.

Whether we have five minutes or an hour to work out or our current fitness level doesn’t matter. Let’s take action and start building happier, healthier lives together.

Making Sustainable Lifestyle Changes

These changes provide a powerful way to improve your overall health and well-being.

Rather than setting lofty, difficult challenges, the key is to start small and make gradual changes that you can stick to over time.

By focusing on specific areas of your life, such as your diet, exercise routine, sleep habits, or stress management, you can create a healthier, more balanced lifestyle that supports your long-term goals.

With each small change you make, you’ll gain momentum and confidence, and soon, you’ll find yourself progressing toward a happier, healthier future.

Whether you’re recovering from an injury, dealing with a chronic health condition, or simply looking to prioritize your health and well-being, making sustainable lifestyle changes can help you achieve your goals and live your best life.

It’s also important to remember that when you haven’t exercised in a while, you must recognize that your body may need time to adjust to the exercise demands.

If you try to do too much too soon, you may risk injury or burnout, making it harder to continue your workouts.

Starting with small, manageable goals allows you to gradually build up your fitness level and adjust to the exercise demands.

This can help you avoid injury, reduce the likelihood of burnout, and help you establish a sustainable workout routine.

One way to get started today is by trying one or a few of the small changes below. Remember, they might be small, but they can have a big impact when it comes to getting back into a workout program for health and fitness.

guy with open arms under a waterfallHere are a few examples:

  • Parking further away. Use this as time outside, enjoying the fresh air and adding extra steps to your day!
  • Take the stairs instead of the elevator: This simple change can help you increase your daily activity level and burn more calories throughout the day.
  • Add a short workout to your routine: Even just 10 minutes of exercise daily help you build momentum and establish a workout habit.
  • Make small changes to your diet: Eating a balanced diet with plenty of fruits, vegetables, lean protein, and whole grains can help you fuel your workouts and feel your best.
  • Prioritize sleep: Getting enough sleep is essential for recovery and can help you feel more energized and motivated to exercise.
  • Find a workout buddy: Having someone to exercise with can help you stay accountable and motivated and make your workouts more enjoyable.

All these small changes over time can add to big improvements in your health and fitness.

When getting back into working out, focusing on the small, manageable goals, and making sustainable changes to your lifestyle, you can establish a workout routine that works for you and lead a healthier, more active life.

Plus, this means you won’t reinjure yourself or be so sore that you don’t want to work out for multiple days in a row!

Overview of the Benefits of Small Changes

Let’s figure out why making small changes over time are worth it.

If you haven’t figured it out yet, it is to gradually build (or rebuild) the foundation for a healthier and happier life by focusing on small, specific habits or behaviors.

My goal is always to be paired for what life throws at you.

This means that exercise will play a critical role in our healthy lifestyle.

It is this regular exercise can help improve physical fitness, strengthen muscles and bones, reduce the risk of chronic diseases, boost mood and mental health, and increase the overall quality of life.

Exercise helps improve cardiovascular health, increase metabolism, and maintain a healthy weight (read more about the benefits of physical activity).

An added bonus is that I’ve never heard anyone say they felt better before a workout (unless they got injured during it, but you get what I’m saying).

So in another sense, regular exercise can help reduce stress, anxiety, and depression, improving mental health.

Engaging in regular physical activity, ideally for at least 30 minutes a day, most days of the week, is important to reap the benefits of exercise.

Bodyweight Workouts: You got to start somewhere

two people doing one arm pushupsBodyweight workouts are exercises that use the weight of your own body as resistance rather than weights or machines. Some benefits of bodyweight workouts include:

  1. Convenience: Bodyweight workouts can be done anywhere, anytime, without needing equipment or a gym membership. This makes them a convenient option for people with busy schedules or those who prefer to exercise at home.
  2. Low risk of injury: Bodyweight exercises typically involve natural movements that are less likely to cause injury from exercises requiring heavy weights or complex machines.
  3. Improved functional fitness: Bodyweight workouts can help improve functional fitness, which is the ability to perform everyday tasks with ease, such as lifting and carrying groceries, climbing stairs, or getting in and out of a car.
  4. Increased flexibility: Many bodyweight exercises involve stretching and can help improve flexibility, reducing injury risk and overall mobility.
  5. Variety: Many different exercises can target different muscle groups and provide various workout options to keep your routine interesting and challenging.

Overall, bodyweight workouts are a versatile and effective way to improve strength, flexibility, and functional fitness and can be done anywhere, anytime, with little to no equipment.

handstand at the beach

No Time? No Problem

I’ve mentioned this a few times in other posts, but if you feel you don’t have time, I bet you do.

In this case, it doesn’t matter if you have five minutes or a whole hour. And don’t forget, you are still taking the stairs, parking in the back of the lot, and drinking plenty of water.


This brings me back to starting small but making it a regular daily activity. It’s time to add to it and start getting better (and being ready for whatever might happen in your day).

Getting back into a regular exercise routine can be challenging, but there are several strategies you can use to overcome obstacles and stay on track:

  1. Remember always to start small: If you’re getting back into exercise, start with small, manageable goals. For example, commit to walking for 10 minutes daily or doing a short bodyweight workout a few times a week. As you build momentum and confidence, gradually increase the duration and intensity of your workouts.
  2. Have a plan: A plan can help you stay accountable and motivated. Schedule your workouts in advance and treat them as non-negotiable appointments with yourself. Here is a great way to get started!
  3. Find an accountability partner: Having someone to exercise with or hold you accountable can help you stay motivated and committed to your goals. Consider joining a fitness class or working out with a friend.
  4. Make it enjoyable: Find ways to make exercise enjoyable and something you look forward to. Try different workouts to find what you enjoy, listen to music or podcasts, or exercise outdoors.
  5. Be kind to yourself: Recognize that setbacks and obstacles are a normal part of the journey, and be kind to yourself when you experience them. Don’t give up if you miss a workout or have a bad day – refocus and keep moving forward.

Always moving forward

Consistency is key when starting a regular exercise routine. But you really want it to be something that you will enjoy.

For example, if you don’t like running on a treadmill, then don’t! Try going for a walk or hike instead (as an added bonus, you will get some sun and fresh air)!

I know you can overcome obstacles and stay on track toward your fitness goals.

Overcoming Setbacks

Since writing up to this point, I really want to take a moment and talk about life setbacks.

After all, it’s not if but when it will happen.

Overcoming setbacks is a natural part of any journey toward better health and well-being.

While it can be frustrating to experience setbacks or obstacles, it’s important to remember that progress is not always linear.

The key is to stay resilient, keep a positive mindset, and focus on consistent daily action.

By taking small, manageable steps each day toward your goals, you can build momentum and resilience that will help you overcome setbacks and stay on track.

Whether you encounter a setback due to injury, illness, or other circumstances, it’s important to focus on the long-term benefits of consistent daily action, which lead to better health and overall well-being.

By staying committed to your goals and keeping a positive mindset, you can overcome setbacks and achieve the healthier, happier life that you deserve.

The Importance of Resilience

Resilience is an essential quality when trying to live a healthier life.

It allows you to bounce back from setbacks, overcome obstacles, and stay committed to your goals despite challenges. When pursuing a healthier lifestyle, it’s important to recognize that setbacks and obstacles are a natural part of the process.

knee painYou may experience setbacks due to injury, illness, stress, or other circumstances, but with resilience, you can stay focused on your goals and continue making progress which helps you maintain a positive mindset, cope with stress, and stay motivated in the face of challenges.

By building resilience, you can create a foundation for success in all areas of your life, including your health and well-being.

With resilience, you can navigate the ups and downs of life and stay committed to making small, sustainable changes that lead to a happier, healthier life.

Here are some strategies for dealing with setbacks and obstacles.

Dealing with setbacks and obstacles can be challenging, but there are strategies you can use to help overcome them when working towards a healthier life. Some of these strategies include:

  1. Stay positive: A positive mindset can help you stay focused on your goals, even in the face of setbacks or challenges.
  2. Seek support: Reach out to friends, family, or a healthcare professional for help during difficult times. Having a support system can make a big difference in overcoming obstacles.
  3. Take small, manageable steps: Yes, we keep returning to this. Apparently, it’s important. So, break down your goals into smaller, more manageable steps. This can help you stay motivated and make progress, even when facing obstacles.
  4. Be flexible: Be open to changing your goals or strategies if they’re not working. Adaptability is key to overcoming setbacks and obstacles.
  5. Practice self-care: Take care of yourself physically, mentally, and emotionally. This can include getting enough sleep, eating a healthy diet, exercising regularly, and finding ways to manage stress.
  6. Stay committed: To your goals, even when slow progress or setbacks occur. Consistent daily action leads to better health overall, and the benefits of healthy habits are cumulative over time.

Using these strategies, you can develop resilience and overcome setbacks and obstacles when pursuing a healthier life.

Remember, progress is not always linear, but with a positive mindset, support, and commitment to small, sustainable changes, you can achieve your goals and live a healthier, happier life.

mindset and time to retrain your mindLet’s start a new day with a growth mindset.

A growth mindset is an essential quality when dealing with health and fitness. It is the belief that your abilities and skills can be developed and improved over time with effort and persistence.

Some benefits of a growth mindset when dealing with health and fitness include:

  1. Greater motivation: With a growth mindset, you are more motivated to take action and make positive changes toward your health and fitness goals. You believe that you can improve your health and fitness with effort and persistence.
  2. Increased resilience: A growth mindset helps you bounce back from setbacks and challenges. You view setbacks as opportunities to learn and grow rather than failures.
  3. More openness to new experiences: With a growth mindset, you are open to trying new things and exploring different approaches to health and fitness. You are willing to step out of your comfort zone and experiment with new strategies.
  4. Better problem-solving skills: A growth mindset helps you develop better problem-solving skills. When faced with a challenge or obstacle, you are more likely to look for creative solutions and take a proactive approach to finding solutions.
  5. Improved self-esteem: When you have a growth mindset, you believe in your ability to improve and grow. This can lead to improved self-esteem and self-confidence, further motivating you to act towards your health and fitness goals.

A growth mindset is valuable when pursuing a healthier and fitter lifestyle. It helps you stay motivated, resilient, and open to new experiences and can lead to greater self-esteem and problem-solving skills.

Start Today!

It’s time to stop putting off living a healthier life. The time is now. This is your push to make it happen.

We are not doing this as a fad or a diet. Our goal is to make sustainable lifestyle changes that we can do daily.

Remember to start small, ensuring you take manageable steps to improve your health and well-being over time.

When you run into a setback (injury, life, etc.), remember you have overcome many challenges in life. But remember to keep moving forward by staying resilient and adopting a growth mindset.

So don’t be discouraged if you encounter roadblocks – instead, use them as opportunities to learn and grow.

Ultimately, building a happier, healthier life is about taking action and making sustainable changes that you can maintain over time.

So why not start today?

It’s time to identify one area of your life where you could make a small but meaningful change and commit to taking action.

Maybe it’s drinking more water daily, going for a 10-minute walk, parking in the back of the parking lot, adding veggies to every meal, or something else to make Your Life Better.

Bonus points if you leave a comment on what it is.
In fact, if you want to have accountability, leave a comment below!


Mount Everest - big journeys begin with small steps
Every journey begins with one small step.

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