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Bouncing Back from Setbacks
June 2025 Edition
In this Topic
- Introduction
- The Body's Training Response to Life's Curveballs
- 4 Ways to Build Momentum
- Levels Training Updates
Life has a way of throwing curve balls when you least expect them. Whether it's a missed session, a workout plateau, or not doing what you're supposed to be doing because you're just "too tired", these moments aren't roadblocks—they're training opportunities.
High-level athletes don't avoid challenges; they face them head on because they know that adaptation happens under stress, out of their comfort zone. Your mental fitness works the same way. Every small setback is like adding weight to the bar or pushing through that final rep when your muscles are screaming. The discomfort isn't a sign of throwing in the towel — it's an obvious sign that you're building strength & resilience, both mentally and physically.
The Body's Training Response to Life's Curveballs
When you hit failure during a bench press, your muscles don't just give up — they signal for adaptation. Similarly, when setbacks occur, your mental and physical systemsactivate specific training responses that can either strengthen you or leave you overtrained.
The Initial Stress Response
Small setbacks trigger your body's alarm system, similar to how intense exercise creates micro-tears in your muscle fibers. You might feel frustrated, disappointed, or that familiar sensation of being pushed beyond your comfort zone. This isn't damage — it's the first phase of adaptation.
Mental Training Patterns That Emerge
Just as poor form during exercise can lead to injury, mental habits during setbacks can either build or break you. Your mind might default to an "all-or-nothing" thinking (i.e., like going from missing one workout to abandoning fitness entirely) or catastrophizing (i.e., turning a small plateau into proof you'll never reach your goals).
The Physical Training Load
Even small setbacks create a training load on your system. You might notice tension in your shoulders, changes in sleep quality, or shifts in energy levels. These are your body's way of telling you it's working hard to adapt to new challenges.
The Training Effect Ripple
Without proper recovery protocols, small setbacks can create overtraining syndrome in your life—decreased performance, low motivation, & reduced resilience across all areas. This is why developing proper "recovery techniques" for life's challenges is essential for peak performance.
4 WAYS TO BUILD MOMENTUM
Train your inner dialogue like you're training your best friend. When negative self-talk kicks in, ask yourself: "What would I tell my best friend right now if I'm falling off from my game?" You would remind them of their strengths and how far they've come right? Tell that you to yourself when those hard moments come.
Treat setbacks like progressive overload in training. Ask yourself this; "How is this challenge making me stronger? What new levels and capacity am I building fro myself?" Every successful athlete knows that today's struggle becomes tomorrow's warm-up.
When facing a setback, break your routine into smaller, more doable activities. Instead of trying to deadlift your most recent weight that you were lifting before, start with what you can handle today. One small action, executed with perfect form no matter what the weight is, builds momentum.
No athlete trains alone at the highest level. When setbacks hit, reach out to the ones you lean on. Sometimes you need a spotter, sometimes a training partner, or maybe even a coach to remind you why you started this journey.
Go with a plan, with the right guidance
It's normal for my clients that train with me to eventually struggle on knowing what to do when they are hit with road bumps in their life. However, with the methods and tools that I share with them, they seem to approach through those road bumps a lot more smoothly.
With that being said, if you are someone that needs help on building their momentum up again, let's discuss what next steps to take so that you are back on your way to hitting your goals.
LEVELS TRAINING UPDATES 📡
SAVE THE DATE for Sunday, July 13th because Levels X Hot Pares Run Club will be hosting our 2nd collaboration of the year! This ones going to be even bigger with 2 run clubs meshing as ONE BIG COMMUNITY and my goal is to have more than 50+ to attend. You'll be able to get the full experience of what it's like to be a part of this community we've been building. Surround yourself with like minded people that keep their health at the top of the priority list. Keep a lookout for the Partiful flier to RSVP later today!
In addition, THANK YOU to those for pulling up to Strength & Synergy 010! The energy and vibes are always great and it's a refreshing to learn new models of training as well as train with new faces in the community. Stay tuned for the next one in July 🤧
Coach Tony
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