Setbacks - Don't Let 'Em Getcha!

In any quest for a healthy lifestyle and a good physical fitness regimen, one must always consider the probability of setbacks. I say probability because setbacks will certainly occur in the course of normal life, and we all must have a plan in mind to deal with them.

First, let’s define our terms…a setback (as opposed to a backslide, which we will cover in a future post) is any external event or situation which interrupts your diet, physical training, or both. A setback is normally unintentional and can be unplanned. For the most part, a setback is beyond your personal control, with management of it your only realistic option.

A setback can be caused by something unpleasant, like an injury; or by something fun, like a family vacation. You might get tagged for a business trip unexpectedly, or a short-notice deployment (if military). Perhaps your work schedule changes and you get the night shift. I’ve had all of these things and more happen to me. The big difference is whether or not the setback is unplanned or planned/expected.

If a potential setback is planned, i.e., known and expected to occur, there is much that can be done to mitigate the effects. Let’s use the family vacation as an example…a trip, with the kids and spouse, for a few days or weeks to a location with uncertain exercise or nutrition options.

First and foremost, remember to enjoy yourself. You’re going on vacation, after all, so have fun, enjoy the family time, and don’t let the setback steal one second from your rest and relaxation by causing worry or guilt. Second, relieve some of that worry and guilt by working it off in the weeks leading up to the trip. I often redouble my efforts and tighten the diet in the weeks prior to a vacation or trip so I can be at a peak of fitness when I go. That makes for an easier recovery after the trip (as well as a physique that’s easy on the eyes at the beach!). Third, keep your eyes open during the trip. Look for good, low-carb healthy foods to eat amongst the vacation fare. Be sure to use the stairs instead of the elevator at the hotel. Walk or bike to close attractions, and use the pool to stretch and swim in addition to soaking and cooling. If the hotel has an exercise room, use it; but for the love of Mike, don’t do so if it means sacrificing valuable family time or relaxation. Vacations are for the mind and spirit, after all, and there is nothing wrong with putting those ahead of the physical for a while.

In the case of extended (military) or business trips, look for ways to incorporate a regular workout and diet into your new circumstances, but remember that it might take a few weeks to get a handle on your schedule. The trick here is to never forget that the setback is temporary only, and that you will resume your fitness lifestyle as soon as possible.

On the less-pleasant side of things, setbacks can also be unplanned, unexpected, and be of unknown duration. The most common cause of this sort of setback is an injury or illness of some sort. These setbacks are particularly destructive both mentally and physically. However, a bit of optimism and a whole lot of pure guts goes a long way to help out here.

Fix in your mind that your injury/illness is only a temporary thing…you will heal, and you will recover, so long as you’re still breathing, and even if not, you might figure out a way. Stay hopeful and forward-looking, and begin planning your comeback as soon as the picture becomes clear enough to do so.

Be sure to listen and pay attention to your healthcare providers or therapists. Ignoring them will almost certainly lead to further injury and an extended “downtime”. They are the professionals; trust them to know what’s best. If a particular diet is recommended, eat it. If a certain exercise or activity is recommended or banned, do it. Sure, ask questions and get clarification on all points. Ask for all options and get second opinions. Then, follow the pros’ advice. You must get well first and foremost; getting back to fitness will come later.

Now, as soon as it’s allowed or practicable, get back on the low-carb, low-fat diet at least. Even if we cannot yet engage in heavy PT, we can still eat right. Be sure to limit the calories to allow for the lower burn rate while you are recovering.

Once cleared by your health-care providers to return to the gym, be sure to remember that your body is no longer used to this activity, and will require a “build-up” period before you’re back to that 20-minute 5k and 300lb bench-press. Get ready to feel the “burn” all over again!

The big thing to keep in mind for all possible setbacks is the fact that they are ALL, without exception, temporary. The only way a setback can become a permanent thing is if you allow it to. Sure, you might have to use your imagination and some improvisation along the way. Yes, you might, due to injury, have to find entirely new ways to exercise and eat. It’s all part of the goal of not letting your setbacks control your lifestyle. Remember, it’s YOU that is in control. And it’s YOU that has the ability to keep those setbacks from becoming permanent, either in mind or body.