Funny how any time there is a blip or bump in the road toward results we feel like we’re failing.

But we often ignore the fact that technically we can only suffer a setback because we’ve moved forward.

And trust me…I get it.

It’s frustrating when you’re working hard and things don’t work out.

It’s hard when you’ve emotionally and physically invested in something for it to not only not move you forward but even cause you to lose some of the progress previously made.

But the sucky truth is, sometimes you don’t know until you’ve tried.

Progress is never linear.

Setbacks come with success.

That’s why I did want to share how I approach setbacks to hopefully help you take them in stride as you work toward your goals this week.

Because with results, with progress, will come failures.

#1: I plan for them.

Any time I do something new, I recognize beforehand that there are going to be issues that come up.

And that many of the issues I simply won’t be able to plan for or predict.

By mentally preparing myself for this fact, it often helps me take the situation in stride when it does arise.

#2: I find something to learn, no matter what.

When I first suffer a setback, I may curse up a storm, whine, complain…do absolutely nothing productive. BUT as soon as possible I pause my brain and say “What can I learn?”

Because setbacks often teach us something super valuable that can lead to a bigger win than we even thought possible.

I swear some of my biggest failures have also led to my biggest successes!

Because often setbacks happen when we are striving to do something super new, something we’ve never done. 

And to learn the ups and downs, ins and outs of that new thing, we have to TRY IT first. 

#3: I assess whether it is a problem to be solved or a downside to the upside.

Not all setbacks are “solvable.”

Sometimes we run into issues we won’t be able to fix…that just come with the success.

So as you encounter “setbacks” or what feels like failures, assess if it is really a problem to be solved or simply the downside to the upsides you’ve achieved.

It can also help us avoid wasting effort trying to handle something you really can’t change or even that shouldn’t be changed.

And maybe even realize it wasn’t a setback to begin with.

Like as weird as it sounds, cheat days.

Maybe it felt like a setback to “eat off plan” for the day.

But maybe part of what will make you successful is actually these days. 

They may not be ideal and it may stink to see the scale increase after, but maybe long-term they actually help you stay consistent.

Maybe the setback is actually for the better even.

Not everything we do directly moves us forward too!

SUMMARY:

So much of how we view setbacks is really about our perspective. And I think even realizing we can’t have a setback if we haven’t moved forward is a key mental switch.

Progress is never linear. So these setbacks are a part of success.

They show us we’ve moved outside our comfort zone to even make the changes that WILL help us reach new goals!

If you look at comments on different exercise posts, you can honestly start to believe that EVERY move is bad for you and super dangerous. 

But I think too often we simply demonize moves over learning how to use them properly.

Don’t get me wrong, there is risk with every move we include. But honestly there is risk doing any movement in life. 

And it really isn’t that moves themselves are bad…it’s that we don’t know how to implement them properly based on our needs and goals.

Not every move will be right for you.

And if you use it when YOU shouldn’t? It may not result in a great outcome.

However, too often we end up injured from a move we SHOULD be including simply because we don’t understand how to create proper recruitment patterns to control it.

We also just get stuck going through the motions or trying to mimic proper form.

We aren’t conscious of what we feel working or how to tweak form to match our needs and goals and builds.

So I wanted to share some tips so you stop avoiding moves and demonizing moves when you actually need to learn how to control them to better avoid injury in every day life!

#1: Ask yourself, “What do I feel working?”

Often I think we don’t realize our own compensations and imbalances or we assess from only one perspective. We also try to mimic proper form, watching ourselves in the mirror.

And while you may look at your form in the mirror and “force” yourself to fit a mold, you may actually be perpetuating the issue by overusing muscles to do so.

So your form may LOOK correct while creating issues, overload and injury. 

It’s why we constantly need to assess “WHAT DO I FEEL WORKING?” During moves. This is the best way to make sure our recruitment patterns are correct. 

That our usage of moves is optimal.

And don’t think because you’re experienced your recruitment patterns are automatically right. Often the more experienced we are, the more we can cheat and create proper looking movements by overusing muscles that shouldn’t be used. 

Often the more we don’t realize how little injuries and such have built up and overload is occurring

So by asking yourself what you feel working, you can tweak moves to meet your needs and avoid the moves causing issues!

#2: Don’t force a movement when it doesn’t feel correct. Look for the “grey.”

If you don’t feel the correct muscles working, look for ways to tweak the moves. Too often we see form only as good and bad, instead of seeing all of the variations we can include to meet our needs and goals. 

It’s not that you want to avoid the move to start. 

Instead, adjust it. 

Try a more vertical shin angle in a lunge or a slight hip hinge if you have knee issues and can’t feel your glutes working.

It can even sometimes change how you CUE a move to yourself to get the correct muscles working.

Often it really does come down to how we implement moves. 

We have to be conscious that form is not a one size fits all type thing.

We not only all have different needs and goals but even different builds.

Long femurs and a short torso? You may not be as upright in your squat. And if you try to force that position? You may end up with lower back pain.

You could demonize the squat and avoid it OR you could tweak your form or the variation you use so you don’t end up with back pain and can control this amazing move!

#3: Regress to Progress.

Sometimes we can’t control a move and end up injured because we’ve advanced it faster than we should have. If it is too hard or too much, we may compensate to try to perform a move we aren’t ready for.

Our body wants to complete the task we ask it to do at any cost often.

So if you don’t feel the correct muscles working or you start to notice your form slipping, regress to progress.

Modifying moves so you can really learn to control them can help you build back stronger!

#4: Be ok NOT using a variation but try to tweak before you AVOID. 

And while I think too often we jump to avoiding and cutting out moves, we do have to recognize at times we may NEED to cut them out as we build up. Or we may need to use a different variation because it is simply BETTER for us and our needs and goals.

Struggle with back squats due to lower back pain? Maybe as you work to improve your mobility to perform these and strengthen your core, you do goblet squats because they help you brace and control the move.

Or maybe you can’t avoid knee pain with lunges so you don’t do front lunges for a bit but instead use the split squat to learn to control the move.

The point is, you can often TWEAK moves to get the benefits even as you may need to avoid specific variations! 

SUMMARY:

Don’t just jump to the conclusion a move is bad or that you should avoid it. Often we just need to learn how to better implement it.

Too often we actually don’t see the gym as a chance to learn to move better so we don’t get injured in every day life.

Learning to control movement patterns is key!

So use the gym as time to learn how to modify and master moves over simply avoiding them!

You know that downward spiral of negativity that can happen?

Where one bad thing happens, maybe even something minor, and then stuff just seems to be piling on.

And yes, while bad things are happening, you let your MINDSET only make things worse?

We let ourselves begin to spiral.

We begin to mentally tell ourselves…

“Life sucks.”

“I’m not good at anything.”

“I hate everything and it’s a horrible, no good, very bad day.”

We let our thoughts make things worse.

The question is though…How can we stop this spiral from happening?

I think we will always be works in progress, but I wanted to share some tips I feel like have helped me catch myself in the act of spiraling and stop it before I dig myself too deep a hole I then have to crawl out of.

So if you’ve found yourself going deeper and deeper into the negativity, try implementing these 3 tips.

#1: Recognize It. And Own It.

I think too often we don’t celebrate simply the fact that we’ve caught ourselves in the act of doing something.

But this is honestly the most key first step if we want to make a change.

You first have to recognize you’re doing something if you want to change it!

So if you’ve felt yourself beginning to spiral, give yourself a pat on the back for even first RECOGNIZING the fact.

Then OWN IT.

Recognize you are ultimately in control of your thoughts and actions.

No you can’t control events.

But you can take ownership of your own responses.

So begin to flip that script and change those thought patterns and reactions to what is going on!

#2: Flip The Script.

We do respond automatically to things.

We may have an initial emotional response or thought that drags us into that spiral.

But the second we recognize we are doing that, perpetuating the negativity? We need to switch those thoughts.

We need to focus on what we can do to move forward.

We need to FLIP THE SCRIPT and change how we talk to ourselves and view what is going on.

Everything can be seen as an obstacle or an opportunity….even the worst situations out there.

Is this always easy? OH HECK NO.

But it’s possible.

We just need to focus on pausing to give ourselves that perspective.

If you notice yourself talking to yourself in a negative way, change that script. Focus on framing things in a more positive way to get yourself moving forward.

#3: Control What You Can Control.

Owning your actions and flipping the script both come down to controlling what you can control.

No we can’t control so much of what happens in our life, but we can always choose to control our reactions to it.

Not necessarily our innate initial response BUT knowing we even have those responses, at some point we need to find a way to pause our brains and adjust.

We need to start to recognize our downward spiral and then begin to find things we CAN change.

We can control our perspective of events. We can control how we talk to ourselves.

We can say we are a failure because of something. Or we can say “Hey! At least now I know that doesn’t work!”

We can frame things in any way we choose. It’s why controlling what you can control and flipping that script is so key to stopping the spiral and even helping you climb out of that negativity!

#4: Realize You’re Not Alone.

I know it can often seem like we’re the only one things are happening to. That it is worse or harder for us.

But everyone goes through their own struggles that at times feel insurmountable.

And I think recognizing we can reach out to others, and that they will in some way understand, is key.

This is honestly a huge part of controlling what we can control.

You CAN control the support you have to move forward!

Because feeling alone almost makes things worse.

But you aren’t alone.

And then we have to remember…

“Tough times don’t last, tough people do.”

Often we ultimately drag out our own suffering by not following these tips and allowing ourselves to spiral further.

So if you’ve found yourself falling into this trap, recognize it. Own it. Flip how you’re talking to yourself, maybe even reaching out for help. Find ways to change that perspective and control what you can control!

And sometimes we need that outside perspective to help us see the opportunities in the obstacles…

At those times, coaching can be key!

–> LEARN MORE about my 1:1 Online Coaching

Overcorrecting… 

You know when you’ve done too much of something so in an attempt to “correct” the situation you almost go overboard the other way?

Yaaaa we’ve all been guilty of it when it comes to our diet…and even our workouts….

We go on vacation. Eat “too much” on a weekend day….

So to “make up” for the overindulgence, we seek out a cleanse or try to cut our calories extra low or try to do extra cardio to burn everything off.

And I get this logic.

Trust me I do…It was my logic for the longest time.

Eat too much?

Eat less the next day and do extra cardio so the calories average out and you create more of a deficit to make up for the surplus.

Because we know that weekly, monthly, yearly averages add up.

So in theory, eating too much one day should mean eating less the other day to “make up” for it.

But it’s not that simple and that binge/restrict mentally becomes a horrible cycle.

Honestly the biggest issue is that we are telling ourselves that we are “bad” and should feel “guilty” for enjoying life and having fun.

We then PUNISH ourselves the next day.

Sure if you’re not as hungry, which you may not be after a cheat or calorie surplus, LISTEN TO YOUR BODY.

But don’t consciously restrict extra to make up for it.

Honestly, if you want the best way to move forward after a vacation or “cheat day?”

Just get right back to those healthy habits the next day.

Don’t do anything more.

JUST MOVE FORWARD.

I think the biggest mindset shift we need to have is realizing…There is nothing to correct.

You just need to get back to it.

And trying to restrict more, do extra, to make up for it leads to an overcorrection that all too often sabotages our results long term.

The more you try to restrict, often the more you mentally rebel. No one likes feeling like they’re being punished.

So stop the guilt. The restriction as punishment for having fun.

Realize it’s all a balance.

Enjoy the day and then move forward back at those healthy habits without guilt!

What we do consistently really adds up. And creating something sustainable is ultimately about our MINDSET!

To help you get right back on track, here are 3 tips:

#1: Have a plan and food prepped!

If you’re going on vacation, just know exactly what you plan to do when you come back. Have meals prepped and frozen. Or even have groceries purchased and frozen for quick prep.

But know exactly what you’re going to do to get right back on track.

Having that plan of action can help us bounce right back.

Not to mention when we almost PLAN to enjoy or know how we are planning to handle those times we may not be as consistent, it makes it so much easier to jump right back into those healthy habits. 

#2: Have “comeback” ratios.

While we want to avoid anything to punish ourselves, it can be good to have ratios you “feel” like you get faster results on. This can help you jump back in to see results quickly while also not doing something in “retaliation” against yourself.

The faster we do get right back into the swing of things, the more we can minimize any “damage” that may be done.

It can help us not feel guilty and maintain that positive mindset to move forward.

So think about those ratios you feel the best on. That you FEEL like you get great results on. It may be the mental “security” you need to feel like you can strike that balance and enjoy but also know you’re going to be able to move forward with no worries!

For me these are often slightly more “cut” ratios so I can feel like I didn’t miss a beat but I also still feel fueled and fabulous and not like I’m being punished.

#3: Admit to the mindset.

Too often I think we have gotten so in the habit of something, we don’t even realize what is driving us to do it.

We don’t even realize we are overcorrecting when we are restricting the next day or wanting to slash our carbs lower or fast when we don’t normally. 

We don’t realize the mindset driving us to do these things.

So I think it is good, when we find ourselves wanting to do “more,” to question what is driving our actions.

Is this because we just truly want to experiment and find a balance? Is it just us testing new things as we get everything dialed in?

Or is it that we feel “guilty” and want results faster….even knowing we can’t out exercise or out diet time truly?

Questioning our motives can be good when we’ve found ourselves in that slight binge/restrict mindset…when we know we feel guilty for eating off plan.

We want to constantly be assessing so we can learn and grow!

SUMMARY:

Use these 3 tips to help yourself avoid overcorrecting and instead just keep moving forward.

We have to remember we’re never really starting over in life…we’re just moving forward and learning as we go!

Gaining muscle can be HARD. There are also those of us that tend to struggle more than others.

And it only gets harder as we get older because we can become anabolic resistant and we don’t utilize protein as efficiently or effectively (just another reason increasing our protein and tracking our macros is key!). 

That’s why I want to share 4 tips to help you dial in your diet and your training to get the best results as fast as possible.

Now note, I didn’t say rush results, because gaining muscle, especially if you don’t want to gain a ton of fat, is a slow process.

Because both our diet and our workouts need to work together. 

While we may be able to lose weight without training, training is KEY to drive muscle hypertrophy.

So here are 4 tips to help you dial in your routine to get those muscle gains!

4 Tips To Improve Those Muscle Gains:

Tip #1: Don’t Fear Carbs

You want to make sure you have more energy available, more instant fuel when you train, to help build muscle more efficiently and aid in your recovery process.

That’s why increasing your carbs may be key.

They help your muscles repair and rebuild.

So consider a slightly higher carb ratio during a muscle gaining workout progression.

OR if you find you just don’t do well with higher carb ratios, really focus your carb intake around your workout with some protein.

You just want full glycogen stores so you can really push heavy weights and perform your best. 

Because you have to really push progression in your training to force your muscles to rebuild stronger.

You also want to replenish those stores right after your training to make sure you’re able to efficiently rebuild!

If you are scale sensitive, recognize you may find you fluctuate more during this process as you can gain weight just from fuller glycogen stores and the water weight you retain as you store glycogen. But this is a key part of the process and not fat being gained!

Tip #2: Create a SMALLER surplus

To often we go a bit crazy with the surplus and use “I’m trying to gain muscle” as an excuse to eat whatever we want.

And not only do we eat far more calories than we need but our food quality also tends to dip.

Don’t use this as an excuse not to track. 

Also don’t use this as an excuse to create an extreme surplus. A little goes a long way.

Because you just need enough to repair and fuel the new muscle and increased resting metabolic rate.

And that doesn’t increase as quickly or as much as we often eat like it does.

The bigger the surplus you create, the more fat you’re later going to cut.

And when cutting, unless you go slow, you’re risking losing some of the muscle you worked so hard to gain.

Better to dial in that smaller surplus while tracking your macros to start to focus on more pure muscle gains…aka less fat gain as you “bulk.”

And if you’d really like to avoid gaining fat, you may even choose to start eating at maintenance calories instead of a surplus.

Because that may be enough of an increase since a diet high in protein, even while eating in a deficit, has even been shown to allow for gaining muscle as you lose fat!

Tip #3: Stop Turning Your Strength Workouts Into Cardio (TAKE THE REST)

Many of us have heard we should cut out cardio if gaining muscle is our focus. 

And that does make the process easier.

However, often we then create these strength workouts that eliminate all rest and ultimately end up being CARDIO.

You do not need to be lying in a sweaty heap on the ground to build muscle. Actually, you may find you get better results if you DON’T do this.

You may find you include MORE rest between rounds or sets or moves.

Because rest allows us to recover so our 100% intensity stays more at 100% intensity.

To build muscle, we want to be able to progress movements as much as possible, even working down in reps as we increase loads.

While we can create more metabolic strength routines if our goal is to gain muscle while avoiding gaining fat, we do want to be conscious of the rest we include and our ability to progress with loads, tempos or movement variations.

Whether you go higher reps, with what will be lighter loads or lower reps with heavier loads, no weights should also ever be light.

If it challenges you, it will change you. But you always want to feel like you’ve “maxed out” at the reps you’ve stopped at while giving yourself time to recover to push as hard the next round!

Tip #4: Use Training Frequency To Your Advantage

Studies have shown that actually training a muscle group more frequently over the week may be super key to better muscle gains.

But to do this, you often have to do LESS each session and even mix up how you drive muscle growth.

You can’t seek to be sore and beaten down from each session.

You may have to adjust the volume of your workouts and even the types of moves and tools you include.

There are 3 drivers of muscle growth:

• Muscle Tissue Damage
• Mechanical Tension
• Metabolic Stress

While muscle tissue damage type movements like traditional barbell squats and deadlifts are key, they can make you more sore and create more muscle tissue damage. 

You may not be able to do them as often during the week.

However you can still work your legs and glutes more frequently during the week by using those other drivers of muscle growth.

Focusing on those mini band moves or squat pulses or hip thrusters can allow you to add in multiple training days without just constantly beating yourself down so you’re sore while even getting you better results because you’re using all three drivers of muscle growth.

But just remember ever session doesn’t need to, nor should, leave you feeling destroyed.

You want to focus on increasing that training frequency over doing more in a single session. It allows even for more QUALITY work over the week.

And then create a clear progression so your body can adapt and not be sore. This will allow you to actually create more clear progression to see those results add up.

If you just constantly randomly string things together, you’re putting yourself at more risk to constantly be sore since NEW alone can make us sore.

SUMMARY:

If you’ve been struggling to really see the muscle building results you want, make sure you’re implementing these three tips.

And if you need help dialing in your training and your macros to match your needs and goals, check out the link below to my Macro Hacks!

–> Macro Hacks