It happens to all of us at one time or another. We set goals for ourselves, we put our best foot forward and the rug slips out from under us. Not only have I experienced this but I have seen it over and over again with clients. An injury or an event occurs which throws them completely off track. Derailed. No desire to work out. No interest in good nutrition. Adequate rest is no longer an option and the gym is a distant memory at best. But when it comes to exercise, starting over is not as daunting as you would think. Making the decision to start again is the most difficult first step because what usually holds us back are our beliefs about ourselves and our successes or failures. If you can just get yourself back in motion, here is what you can expect. The first week, you might get a little winded doing cardio at the same intensity that you had previously done. No problem. Shorten your time for a few days or lower your intensity and lengthen your time. Chances are you will have to go down in weight on the free weights or do fewer reps. As far as your flexibility is concerned, save those stretches for after your workout on warm muscles and go only as far as comfortable. Remember fitness is a lifestyle choice. It doesn’t happen overnight. Set small goals again and don’t go crazy with long workouts. You won’t “catch up” and you will be at a higher risk for burn out and new injuries. The good thing is, muscles have memory and you will feel better within days.

If you know ahead of time that you will be having a setback or short absence from the gym due to an injury and subsequent rehabilitation, use your down time to tweak your eating habits and re-educate yourself about good nutrition. If you are inactive, changes will have to be made. It helps to shift your focus from your injury or recovery to a new set of goals. Most of all, forgive yourself for the setbacks. They are part of the human condition.