Overcome fitness setbacks like the experts


Let’s turn a fitness setback into a comeback

It’s impossible to give 100% 100% of the time. Don’t be too demanding on yourself, you need to give your mind and body time to rest and recuperate.

Even the most dedicated fitness enthusiasts suffer from setbacks. This is normal as you cant keep top of your game 24/7. So when you feel like you’re not doing as well as usual, don’t beat yourself up about.

Here are some top tips on preventing a set back before it happens:

  1. Too busy at work

No one loves a nap more than I do. That feeling when you get out of bed in the morning and you think ‘how much longer until I can get back in it’. The truth is you have enough time, you just need to make sure you make the time. Going to the gym is an excellent refresher away from work and boosts your health and immune system. You don’t want to work yourself into the ground as all you’ll end up doing is getting sick. When you’re sick you can’t work or exercise so you’re losing out on everything.

Best advice for this is to keep on top of your priorities and use the gym as ‘me time’. Fitness shouldn’t be considered a chore or some horrible extra job you have to attend to, it should be enjoyable. Try and change your image of maintaining your health and you will find more time for it – trust me.

  1. Lose all motivation to work out

I think this happens to everyone,  no matter how ‘fit an enthusiastic you may be we all have a down time. You can start to try and build up momentum by searching some motivational success stories on the internet or watching a motivational video. There are so many you can search via YouTube and Google. It just takes some time to search inside yourself for what you really want out of life and what you want to achieve in the now. For some people this can take a while and you need to mentally in the right place to start your fitness journey again. Just have faith, you will get there and you will achieve what you want to.

  1. Forgot you gym stuff or headphones

There is nothing worse than getting to the gym without your headphones – especially cardio. I’m not the biggest fan of cardio anyway so a minute on the treadmill feels like an hour anyway even with my music. There are some simple fixes to preventing this happening:

  1. You can pre pack and organise your gym stuff in advance. I prepare my things the evening before. When I go to work I put all my gym stuff in the back so I can go straight after work – nice and easy.
  2. You were in a rush or you pre packed and forgot your headphones – this happened to me once and I just avoided cardio. As there is music in the gym, it may not be as great listening to someone else’s ‘ top hits’ but it’s better than giving up.
  3. You forget all your gym stuff – go home and get it, this should teach you a lesson not to forget next time. NO EXCUSES.


  1. Bad weather

As mentioned in other categories below, just as you don’t need to go to the gym to work out, you also don’t need to exercise outside. Even if you can’t justify the expense of a gym membership each month you can still exercise effectively at home by using YouTube, work out DVD’s or doing your own thing. Please see my recommended YouTubers below in 7. Travel.

bad weather

  1. The gym is too expensive

Everyone has different commitments and what may be affordable to some is not to others. It is great that there are so many gyms and facilities offering a wide range of options to suit all needs. Gyms typically range from £100 per month to £15 per month, personal training sessions around £30 – £65 per hour, classes between £8 to £30 per class and the great outdoors for FREE.

So whether you have a spare £100 a month or nothing at all there really is no excuse. Here are some of my suggestions below:

Top end: £60 – £100 +

Mid range: £20 – £60


  • Your garden
  • The park
  • Your house
  1. The gym is too busy, all the machines I need are taken

This is one of the most frustrating. You’ve accomplished finding the motivation, you’ve accomplish getting ready and getting to the gym. You’re set on leg day or arm day, you get to the gym and it’s rammed. You get on the running machine to wait for the machine you need but no one’s getting off, you get frustrated and go home. Firstly, whatever you did in the gym in contributing to  your overall health and fitness so don’t feel bad if it wasn’t the same intensity as your normal one. However, you cannot use one bas experience as something to put you off returning. There are many ways round this. Some gyms offer an online system where you can see how many people are in the gym at one time, this allows you to avoid peak times. You can try various different times of day to avoid the peak after work rush. My favourite time to go is weekends, the gym is often fairly empty and I can access all the equipment easily.

Find a pattern that works for you and in no time you won’t be making these excuses any more.

  1. Travel

This is a tricky one as everyone deserves a break. I’m sure you didn’t book your luxury 5 star holiday to be stuck in the gym all day? Well I certainly didn’t but if you do a bit of pre planning you can make sure you don’t miss out completely.

I normally pack one or two exercise outfits and a resistance band. If possible pre plan by booking a hotel that has a gym within the vicinity. Try and make use of the outdoor facilities if you don’t have a gym. If you’re on a beach holiday go for an early morning job along the beach. Nothing like sand to tone those legs. Alternately, go for a swim in the pool or the sea. If you’re in the countryside go for a long hike or a run. If you’re in the snow mountains, ski, snow board or go for a long walk. Now if none of these options appeal, you still have no excuse as you can get onto YouTube and search – Hotel Room Workout. Some of my favourites are:

Now no one is suggesting you go every day of your holiday as I don’t think you would be able to call it a holiday then. It’s just good to go now and again to keep your body active and healthy. Then once you get back into the swing of things on your return, it won’t be such a shock to your body.

I hope at least on of these hints and tips gives you the inspiration you need to get back into focus and achieve your goal. Don’t give up.

Instagram @keziakco




31 thoughts on “Overcome fitness setbacks like the experts

  1. vivirewellness October 16, 2018 / 1:59 am

    I love this! Most of our customers come up with a million excuses why they skipped their work outs, and there is always a solution to their problems. I will be sharing this article with them.

    Liked by 1 person

    • keziafitco October 16, 2018 / 10:44 am

      Glad I can inspire 🙂 thanks for reading x


  2. ambercoloredglasses12 October 16, 2018 / 2:37 am

    Iove what you mention about thinking of the gym as me time! I need to categorize it like that. That we give me more motivation.

    Liked by 1 person

    • keziafitco October 16, 2018 / 10:43 am

      I use it as time to listen to a podcast or catch up on Netflix series. Best me time and no disturbances – thanks for reading x


  3. tangeld24 October 16, 2018 / 3:36 am

    I’m happy to know I’m not the only one who gets unmotivated from time to time haha. I love Youtube videos for switching up my routines. Your advice about bringing a resistance band on vacation is fantastic, I am going to do that from now on, so simple! Great tips!

    Liked by 1 person

    • keziafitco October 16, 2018 / 10:42 am

      YouTube and Instagram videos are a life saver for inspiration. Thanks for reading xx


  4. Meals and Miles October 16, 2018 / 11:59 am

    I have excuses all the time for working out but somehow I motivate myself to get up and go to the gym. These are good tips.

    Liked by 1 person

    • keziafitco October 16, 2018 / 12:01 pm

      Thank you for visiting, glad you found it useful x


    • keziafitco October 16, 2018 / 5:38 pm

      Turn it into me time 🙂 thanks for reading x


  5. Luna S October 16, 2018 / 6:45 pm

    The forgetting or not being able to find my headphones is a big one for me, I hate working out without my ear buds in.

    Liked by 1 person

    • keziafitco October 16, 2018 / 6:46 pm

      Me too, just went to the gym and my headphones died – nightmare 😬
      Thanks for reading x


  6. Nina October 17, 2018 / 2:59 am

    These are very good ways to motivate yourself and continue your journey toward a healthier life! Sometimes, different circumstances make us slack a little bit so some motivation is needed.

    Liked by 1 person

  7. amayszingblogs October 18, 2018 / 3:50 am

    This is a great motivating to workout How I wish I have time to go in GYM Great advice!

    Liked by 1 person

  8. Jeferson Beluso October 18, 2018 / 2:37 pm

    Omg….. These are my excuses that’s why i always on a comeback but never been consistent…… Motivation really plays a big part……

    Liked by 1 person

    • keziafitco October 18, 2018 / 2:43 pm

      Consistency is the key to success, you can do it! Thanks for reading x


  9. Adaezeonpoint Grossi October 18, 2018 / 4:02 pm

    This was inspirational for me. Thanks for sharing.


    • keziafitco October 18, 2018 / 4:03 pm

      No problem at all 🙂 come back and follow for more xx


  10. veyheyronica October 18, 2018 / 4:16 pm

    I’ve been so busy that I have been putting off taking care of my body. So glad I saw this to try to motivate me back nto working out.

    Liked by 1 person

    • keziafitco October 18, 2018 / 4:36 pm

      Thank you for reading. Glad I could motivate you to get back in the gym and smash it

      Liked by 1 person

  11. Bunmies Healthy Choices October 18, 2018 / 6:28 pm

    You are right, going to the gym is definitely my me time! Thanks for this post.

    Liked by 1 person

    • keziafitco October 18, 2018 / 6:30 pm

      Glad you found it helpful. Thanks for reading x


  12. onehoppymomma October 18, 2018 / 10:37 pm

    This was a good reminder for me. I tend to lose motivation out of the blue. Seeing these different reasons actually helps me view them as excuses I shouldn’t be making.


  13. melisvida October 19, 2018 / 3:59 am

    These are all great suggestions! I’ll keep these in mind when I’m feeling unmotivated.

    Liked by 1 person

  14. holistic fish October 19, 2018 / 9:32 pm

    Great inspiration blog! I will save this posts to remind myself that there are no excuses 😉


  15. Samantha Flores October 22, 2018 / 4:42 am

    I’m guilty of looking for a reasonable excuse to not do my workout. Reframing my mindset to look at it as “me time” would be more motivational. Thanks for the inspiration!

    Liked by 1 person

  16. pujarinimitra October 22, 2018 / 12:24 pm

    I am guilty of avoiding gym time while traveling. Thanks for the reminder.

    Liked by 1 person

  17. mariaaar October 22, 2018 / 8:07 pm

    I wasnt really concerned about my fitness until I met my partner. Thanks to him, he motivated me and worked out with me to stay in shape. While I’m not comfortable workout out in the gym coz of anxiety issues, it didn’t stop me from working out at home which I believe is more convenient since you wont break a dime or be conscious with the people around you.

    Liked by 1 person

  18. Sanjota Purohit October 22, 2018 / 11:22 pm

    Working out everyday needs certain amount of motivation. Lazy mind empowers the dedication. But yeah where there is will there is way.

    Liked by 1 person

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