How I Overcome Setbacks in the Gym
TW: Body image, weight, calories
I’m going through multiple setbacks at the gym right now. It’s frustrating, but that’s all they are, setbacks. I’m going to share what I do to overcome a setback in the gym.
Firstly, I remind myself that I love myself no matter what’s happening in my life or to my body. Just because I want to change it, doesn’t mean I don’t love myself. See the quote above for inspiration.
With that being said, I love myself enough to do something good for myself, which also means developing healthy habits. I’ve mentioned a few in my previous blog post about balance, but I will reiterate a few anyway. I’m not particularly happy with my body right now, so I’m actively making efforts to do something about it. For instance, drinking more water is beneficial and I always feel better when I am not drinking something sugary, and instead, I am hydrating myself. Additionally, I’m eating more fruits and vegetables, and I try to cook at home more often. I feel like I have more control over what I eat when I’m making it myself, and I’m saving money by not eating out as often.
Lately, I’ve also felt insecure about my progress in the gym, and to deal with that, I decided to start eating more protein. I found a new favourite protein bar with great macronutrients, and I even made my own protein Rice Krispy squares. I have a newfound obsession with salmon, and I even joined in on the Emily Mariko salmon rice bowl trend on TikTok. Eating more protein makes me feel like I’m working on my health outside of the gym, which is where the progress happens most for muscle growth. It’s a slow process, but this is how I’m overcoming the setback of feeling like I haven’t gained much muscle at the gym.
Another setback I’ve been facing is feeling like I haven’t improved in terms of strength. I’ve hit plateaus in various muscle groups, and it’s a hard pill to swallow. Instead of giving up on my squats and bench press, I simply decided to keep working at it, even if it means working with a lighter weight. I altered my program for my squat and bench press; I am going heavy once a week, but lighter weight and higher reps once a week as well.
I haven’t been feeling confident in my gym wear lately, so I decided to treat myself and buy Alphalete leggings and shorts. Let’s just say it worked, and I feel more confident than ever. If you are willing to splurge, do it for the Alphalete Amplify collection.
Lastly, I weighed myself for the first time in a while, and I wasn’t happy with the number on the scale. It feels like my biggest setback at the moment, but I have to remind myself that it is a setback that I can overcome. My gym partner encouraged me to start using the Stairmaster again, and now I love it. I do cardio 3 times a week now, and sometimes I’m at the gym twice a day. I give myself more rest days because of the extra sessions, but I’m having so much fun. I’m also being more intuitive about what I’m eating through a small calorie deficit, but it doesn’t stop me from treating myself to whatever I want, in moderation of course. At the end of the day, I’m not here to promote unhealthy behaviours. I’m simply sharing what I’m doing for myself and how it’s making me feel. I feel better than I did a couple of weeks ago, because of the new habits I’m making for myself.
Overcoming setbacks when it comes to fitness and health is not easy. But with patience and the right mindset, it is attainable.
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