Chat with us, powered by LiveChat

Recovery: The Secret to Crushing Your Fitness Goals (Even After a Setback)

Posted by Carolyn Kontos, Wellness and Nutrition Coach on February 4, 2025

If you’ve ever taken a tough exercise class at the JCC, you’ve probably heard the instructor emphasize the importance of recovery.  Why? Muscles do not grow during exercise itself; they grow during recovery.  When we exercise, particularly with strength training or high-intensity activities, muscle fibers experience tiny amounts of damage. It’s not until the process of recovery that muscle growth occurs.  The good news is that we are not passive in this.  We can aid the process of recovery by hydrating, refueling with adequate protein and carbs, sleeping to rebalance hormones, and engaging in stretching or light activity to improve blood flow.  This active recovery helps us come back to our next workout stronger!

What if we applied the same principle of recovery when we miss a workout too?  After all, when we skip a workout, we often experience a different type of stress — a heavy load of negative emotions that weigh on our minds! And just like with physical stress, how we actively recover in those moments matters.  Instead of beating yourself up, here are 4 tips to aid recovery so you come back mentally strong.

  1. Practice Self-Empathy– Research from positive psychology highlights the importance of being kind to yourself during setbacks.  This help reduce stress and builds resilience, making it easier to recover quickly.
  2. Plan Your Next Move ASAP – Create a small, actionable step to get back on track. For example, if you slept through your morning workout, commit to a 10-minute power walk over lunch. (Remeber, this is not a punishment.  Keep it small and easy for you to achieve!)
  3. Get Curious – View your setback as data, and figure out what you can learn from it.  What triggered the slip? How can you prepare differently next time? This kind of reflection strengthens your ability to avoid setbacks in the future.
  4. Shift Your Mindset– Ask your older (wiser) self what they’d think about your “workout catastrophe.”  Chances are, they’d remind you to think about the big picture. Consistency over time is far more important than individual missteps.

Recovery Is a Skill—Practice It Everywhere. Whether it’s muscle recovery after Laurie and Evan’s grueling classes or a mindset recovery after a mishap, the goal is the same: bounce back stronger and faster. Over time, you’ll find that recovery becomes second nature.  Reach out it you want to learn how coaching can help aid your recovery!

Carolyn Kontos, MS, ACC, offers Wellness & Nutrition Coaching at the JCC through her Eat Well Programs. For more information, contact Carolyn at [email protected]

Keep Reading Whole Health Insights:

Does Calorie Counting Work?

Struggling with your New Year’s Resolution? Time to call in Reinforcements!

8 Healthy Ways for 8 Healthy Days

Stress Eating Through the Holidays? Time to Break the Cycle.

What’s Your Body Composition?

Make Someone Happy This Thanksgiving

Where is Your Attention? 

Habits – It takes more than willpower to shake them

Intermittent Fasting – What is it and why has been getting so much attention? 

Sleep and Rest – The Unsung Heroes of Health

Fat – Setting the Record Straight

Protein – The Unsung Hero of Aging Well

Eat the Rainbow!

Here’s a Nutrition Tip That Can Have Immediate Impact!

How Wellness and Nutrition Coaching Can Help 

Whole Health Insights: What are These Feelings? 

Related Posts

JCC State of Mind: February 7, 2025 - Tu B'Shevat

...
read more

The Power of Giving: Fostering Inclusion and Opportunity

Thoughts of a Gesher Donor As Jews, we believe that acts of generosity go beyond the mere transfer of goods or funds to those in ne...
read more

Recovery: The Secret to Crushing Your Fitness Goals (Even After a Setback)

If you’ve ever taken a tough exercise class at the JCC, you’ve probably heard the instructor emphasize the importance of recovery.  Why? Muscles ...
read more

JCC State of Mind: January 31 2025 - CFLK Shabbat Dinner

...
read more