How To Hit Reset When Things Go Wrong

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March 2, 2023

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Picture this - you’ve chosen your Sweat program, planned your workouts for the week, done a supermarket trip to prep your fridge and pantry with all sorts of nourishing goodies, refreshed your workout playlist, and your motivation is sky-high. 

Then suddenly, something unexpected at work derails your evening workout plans, there’s no time to cook so you order something in, you find you have barely any energy to schedule an earlier alarm and squeeze in a session, and all of that motivation has turned into frustration and deflation. 

We said “picture this”, but let’s be honest - for most of us this doesn’t require much imagination, as dealing with a setback is something we’ve all experienced. Throughout your health and fitness journey (and life in general), things often don’t go exactly how you planned, and it can help to know what to do when things go wrong. 

It might feel like everything has been thrown off course, but rest assured, you’re doing amazing and this is just a tiny blip. As the saying goes, fall down seven times, stand up eight.

Acknowledge how you’re feeling

When hiccups happen and plan A goes out the window, it can bring up all sorts of feelings - disappointment, irritation, upset, panic, guilt, stress… the list goes on. An empowering first step can be to identify what you’re feeling and why.

Sometimes, simply labelling the feeling can be enough for it to dissipate a little. Writing things down can also help to get it out of your head and onto paper!

Remind yourself it’s normal

No one gets through life without things going topsy-turvy every now and then, so it’s important to remember you’re not alone and so many other people out there are having a similar experience. 

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Don’t beat yourself up

One of the easiest things to do when things go wrong is to be hard on yourself and think of things you could have done differently or all the times you’ve made mistakes. 

We can be our own worst critic, so do your best to shake those feelings off and practice self-compassion, knowing you’re doing your best. Listen to your inner dialogue and ask yourself, what would I say to my best friend if they were in the same boat?

If your best intentions have been derailed because of another person - perhaps your partner, children or boss - don’t be too hard on them either. Managing work, family and fitness is a constant juggle and these things happen.

Plan your next move 

Something didn’t go how you wanted it to. So, what’s next? Forget about dwelling on it and feel empowered to move ahead in a direction that feels positive for you. We’re all about solutions around here!

If your schedule has been chaotic lately and you haven’t done much exercise for a while, maybe tomorrow you pop a morning walk into your calendar? Or if long days and late nights have meant you’re now on a first name basis with your Uber Eats driver, perhaps this weekend you do some meal prep to set you up for success. 

As trainer Kelsey Wells says, “I’m a firm believer that when things don’t go to plan, it allows us room for growth and often times, opportunities and perspectives for the BETTER. As they say, a setback is itself an opportunity for a COMEBACK.”

Look for the good

Should you catch yourself still thinking about what went wrong, reflect on it for one reason only - to find lessons, learn from the experience, or even see the funny side! 

Assess what didn’t go quite right, how much of it was in your control, and what you could have done differently. Life throws us curveballs, so if there’s nothing you could have done differently, let it go, move forward, and try to have a laugh about it if you can. 

Sometimes, you can even find unexpected blessings in things that have gone awry. A late night in the office may have ended with a beautiful sunset on your drive home, time off training can mean you’re well-rested and energised, or dining out all week often means quality time spent with loved ones. 

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Reset your expectations and embrace flexibility

Expecting life to always abide by your plans is a recipe for disappointment and frustration, whether we’re talking about your career, relationships or health and fitness. Hit refresh and continue moving towards your plans and goals, but hold them loosely. Looking after your health and fitness is a lifelong journey and expecting there to be bumps in the road can ease any pressure you’re putting on yourself.

Things are going to come up, your schedule might need to change, and none of this means you have failed. If you can, leave some wiggle room in your schedule to allow you the freedom to shift things around. 

We love the analogy of thinking about your goals and plans like an address entered into your GPS. The GPS can’t always predict accidents, closed roads, construction and roadblocks, but that doesn’t mean you pull over and turn the ignition off. You just click reroute and continue on your way!

Seek connection and support

Talking to other people who are on the same journey as you can go a long way when it comes to feeling validated, supported and like you’re not the only one finding it hard sometimes. The Sweat Community is full of incredible women around the world who just get it and will always have your back. Social media and the Sweat Forum are great places to connect with these like-minded women! 

Find ways to feel refreshed

Shaking off a low mood isn’t always easy, so it’s a great idea to have your own personal toolbox full of things that bring you joy or a sense of calm. Self-care is never selfish. Here are a few ideas:

  • Enjoy a 5-minute stretch, walk or meditation

  • Take a few deep breaths

  • Make yourself a cup of tea

  • Listen to some upbeat or calming music 

  • Call a loved one for a chat

Sweat is about so much more than your workouts

Feel your best - inside AND out

Life is messy, but that’s what keeps it interesting! Whenever your health and fitness plans are feeling derailed, know it’s a normal part of the journey and you’re still doing an incredible job. Keep going. Don’t give up. You’ve got this!

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A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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