Empowering Women
By Rachel Guevara
It’s that time of year when the excitement of New Year’s resolutions starts to wane. The gym feels a little farther away, the meal prep doesn’t seem as fun and life’s responsibilities pull you in every direction. If you’ve found yourself slipping from your health and wellness goals, know this: you’re not alone and it’s not the end of the road. Setbacks are a natural part of any journey, but the key to success lies in how you respond to them.
Here’s how to bounce back and build the resilience you need to keep going.
- Acknowledge your feelings without judgment
It’s easy to feel disappointed or frustrated when you fall off track, but these emotions are part of being human. Acknowledge them, but don’t dwell on them. Instead of berating yourself for missing a workout or indulging in comfort food, remind yourself that one misstep doesn’t define your journey. Practicing self-compassion is the first step toward resilience.
- Revisit your “why”
When motivation dips, reconnecting with your deeper purpose can reignite your drive. Ask yourself why you set these goals in the first place? Maybe you want to feel stronger, set an example for your children or improve your overall health. Write down your “why” and place it somewhere visible—a sticky note on your mirror or a reminder in your phone. Your reason is your anchor, pulling you back to focus even when the waves of life feel overwhelming.
- Break it down into small wins
After a setback, the idea of getting back to your full routine can feel intimidating. Instead of overwhelming yourself, focus on small, achievable goals. Start with a 15-minute workout, a single healthy meal or even just drinking more water today. These small wins build momentum and confidence, making it easier to return to your routine.
- Create a plan for your obstacles
Identify what caused the setback in the first place. Was it a lack of time? Stress? Overwhelming goals? Once you pinpoint the issue, create a plan to overcome it. For example, if time is the problem, try shorter, more efficient workouts. If stress is the culprit, incorporate mindfulness practices like meditation or yoga.
- Lean on your support system
Resilience doesn’t mean you have to go it alone. Reach out to friends, family or a fitness community for encouragement. Sharing your struggles and victories with others can make the journey feel less daunting and help keep you accountable.
- Celebrate progress, not perfection
Resilience isn’t about avoiding failure—it’s about continuing despite it. Celebrate every step you take forward, no matter how small. Every healthy choice you make is proof of your progress, even if it’s not perfect.
- Visualize your comeback
Imagine yourself getting back on track. Picture yourself finishing that workout, prepping your meals or crushing a fitness class. Visualization is a powerful tool for building confidence and setting the tone for success.
You’ve got this!
Setbacks are inevitable, but they don’t define your story. Resilience does. Each time you choose to try again, you strengthen your ability to bounce back stronger than before. Remember, progress isn’t linear and your journey is unique to you.
Don’t let this temporary funk derail your long-term goals. Take a deep breath, take that first step back and trust in your ability to succeed. The strongest women aren’t the ones who never fall—they’re the ones who rise every time they do.
Rachel Guevara is the owner of Lift & Glitz Training Studio in Northfield. With 13 years of experience in the fitness industry, Rachel holds certifications in Personal & Group Fitness through ISSA and has a BA in Communications from Stockton University.
