How do you handle that missed workout?
I have been asked this question several times in the past and it recently came up again, so I thought I would answer it in a post that offers my thoughts after a missed workout.
There are a number of reasons that a workout can get skipped, some completely valid (family emergency, travel, illness, etc…) and others…well…we aren’t here to call anyone out, so I won’t argue over the varying degrees of how you justify your reason. Though, there is a difference in “skipping a workout” and “missing a workout” and I think you know what I am talking about.
The fact of the matter is; it very likely at some point, you will miss you scheduled workout.
So how do you move forward after a missed workout?
First Things First After a Missed Workout
Don’t freak out! Don’t consider yourself to be a loser, quitter, bad person or fall into any other form of negative self talk – that simply won’t help you.
Next…Decision Time!
The day after you’ve missed a workout, it’s best to simply just pick up where you left off and not skip ahead to the workout scheduled for that day. You may find yourself a day behind the overall schedule, but in the end that isn’t as important as completing the workout you missed. This would apply even if you have missed a few days (2-3). However, if you have missed a week or more, it may be necessary to restart that “phase” of the program or in some cases re-start the program from day 1. This will ensure that you don’t incur any injury getting back at it too quickly – don’t worry though, you’ll likely be back at your prior form over a shorter period of time compared to where you originally started.
Another thing to consider, many Beachbody programs have a rest day built into the schedule, so it may be simply a matter of swapping out your normally scheduled rest day and the day you just missed. However, this is only possible when a single workout is missed. More than that and you’ll have to follow the suggestions above.
If the thought of starting over is going to absolutely crush you and your motivation, just pick back up where you left off, ensuring that you listen to what your body is telling you, ramp up slowly, again you’ll find that it’s not as big of a hill to climb as you might expect.
Yet another option, if your program offers a recovery week, you can start there as opposed to falling back to Day 1!
Don’t Give Up
This is the one thing to really focus on – DO NOT GIVE UP!
Don’t let a minor setback keep you from reaching your health/fitness goals. If you have committed to the program, you already have what it takes to complete it and I know that you’ll have results that you would not expect if you just simply keep going! Consistency in effort is something that a lot of people don’t give enough credit to in the process. Yoy may feel like you aren’t progressing, especially after a missed workout, but if you stick with it, follow the program – I know that you will overcome and reach your goals!
Need a Coach?
If you need to find someone that will hold you accountable, answer your questions, help you, and PUSH YOU for the entire duration of your workout! Luckily for you, that’s what me and my team are here for. If you don’t have a coach yet and want one, I’d love to be your coach and help you through a fitness program. I am available to help you reach your goals!
Email Me: coachchris@yourfitnesspath.com
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