As I write this today, January 2nd, 2025, you might find yourself feeling more motivated than usual to kick off your fitness journey. That’s fantastic, and I’m thrilled for you! But I also want to caution you about a common trap—one that catches so many people right when they’re starting out.
It’s the belief that you’ll always feel this motivated, or that nothing will get in the way of your new routine.
The truth is, that excitement you’re feeling right now? It might fade by the end of the week. And you’re going to face setbacks.
But here’s the good news: setbacks aren’t just obstacles—they’re opportunities.
The Truth About Motivation
One of my favorite reminders is this: you don’t have to feel motivated to take action. In fact, the secret to motivation is to act motivated, especially when you’re not. Take that first step, get moving, and then the motivation will come.
It’s not about waiting for the perfect moment or feeling. It’s about showing up even when it’s hard. That’s what builds momentum and keeps you moving forward.
Setbacks: The Hidden Gift
Here’s another truth: nothing worthwhile is easy. Setbacks are part of the process, and they’re actually there to help you grow. Why? Because setbacks force you to learn, adjust, and ultimately become the kind of person who can overcome them.
Think about it: if your journey were smooth and effortless, would you really develop the resilience and skills needed to maintain long-term success? Probably not. Setbacks help shape you into the person who can handle challenges and keep going, no matter what.
How to Turn Setbacks into Growth
When a roadblock appears, it’s easy to feel frustrated or discouraged. But with the right mindset, you can use it as a chance to grow stronger. Here’s how:
Reflect, Don’t Dwell
Take a step back and ask yourself: What can I learn from this? What could I do differently moving forward? Reflect, adjust, and keep going.Focus on the Big Picture
Progress isn’t linear. You’re not going to hit a new milestone every single day. What matters is long-term consistency, not short-term perfection.Celebrate Small Wins
Even when things don’t go as planned, recognize what’s going well. Did you show up? Did you try? Did you learn something new? Celebrate those wins—they’re what keep you moving forward.Separate Yourself
If you have an awesome bike, and that bike gets a flat tire, is your bike now horrible? No! It just needs a new tire. For some reason, when we have a moment of "failure" or setback, we get so damn hard on ourselves. We begin to think that we ARE a failure, or that we're horrible at XYZ. The truth is this: you're not a horrible person. You simply found a way that does not work. On to the next one. You simply have to look at things you're trying as data—it doesn't have anything to do with who you are as a person.
Apply This Mindset Everywhere
This mindset isn’t just for fitness; it’s for life. Whether you’re tackling a personal goal, navigating challenges at work, or improving your health, setbacks are going to happen. How you respond to them is what makes all the difference.
So, the next time you hit a bump in the road, take a deep breath and remember: this is your chance to grow. You’re learning. You’re getting stronger. And you’re becoming the kind of person who can handle whatever comes your way.
Let’s make 2025 the year we embrace growth—setbacks and all.