Life Happens

When I started mapping out content for my personal training business, writing about training through adversity wasn’t top on the list.

But life happens.

I’m typing this with a cast on my right hand while grieving the loss of our 10-year old vizsla, Sisi. Between thumb surgery and losing my dog, exercise is the last thing I feel like doing. Still, I’ve been here before — navigating injury, grief, and the temptation to just give up. Here’s what I’ve learned, and how you can apply it when life throws curveballs of your own.

Do What You Need to Do

In crisis mode, survival is the priority. If that means a week of no activity, comfort food, or extra rest, that’s okay. Fitness is a long game. Taking time to heal won’t erase your progress.

For me, the past 10 days have been slow walks with my other dog, Ferdi, and more cookies than vegetables. It’s temporary — and that’s what matters.

Identify Your Barriers

Once the dust settles, ask yourself: what’s really in the way?

• Time?

• Injury?

• Emotional energy?

• All the above?

The more specific you are, the easier it is to plan. My cast makes workouts tricky and meal prep harder. Add the emotional weight of grief, and I know the conditions are perfect for slipping into fuck-it mode. Recognizing that pattern makes it easier to fight it.

Make a Plan

Once you know your barriers, decide exactly how you’ll handle them:

• Workouts: I’m committing to four CrossFit classes a week, even if the workout looks impossible with my hand. Everything can be scaled. Coaches would rather see you show up and modify than stay home.

• Food: I’m keeping it simple with one-handed options — sandwiches, protein shakes, apples, bananas. No chopping required.

• Stress: Grief bursts are unpredictable, but I know they’re easier to manage when I’ve slept well, moved my body, and limited my screen time.

Re-Evaluate and Set Realistic Goals

When circumstances change, so should your goals. There are three types to keep in mind:

• Outcome goals → the end result (lose 5–7 lbs of body fat, gain muscle).

• Performance goals → a specific achievement (deadlift 200 lbs, get your first pull-up).

• Process goals → the habits that make the first two possible (train four times a week, track calories).

This year I’m shifting focus. My performance goals move to 2026. For now, I’m chasing one outcome goal (lose 5–7 lbs of body fat) supported by two process goals:

• Eating within a set calorie range

• Training at least four times a week

Enlist Help

Don’t go it alone. Lean on your people and your community:

• Tell your coaches what’s going on — they’ll help you work around any limitations.

• Use food delivery or meal services when cooking feels like too much.

• Hire a trainer or health coach for accountability.

• Share your plan with friends or on social media if public accountability helps you stick with it.

Keep Moving Forward

Even the best-laid fitness plans get derailed by life. Getting back on track doesn’t have to be perfect — it just has to be consistent. Show up, do what you can, and keep moving forward.