Have you ever been making great progress in your training and nutrition, only to have it come to a screeching halt because you got sick? It can feel discouraging, but don’t let it derail you. The truth is, if you had good momentum before falling ill, it means the habits you established were solid. Now is the time to lean on those habits and adapt.
The Power of Momentum
Momentum is a powerful thing. When you consistently make good decisions and string them together, you create a sense of progress and accomplishment. The numbers on the scale may be going down, the weight on the barbell going up, and overall, you feel unstoppable.
But when sickness strikes, everything seems to pause. It might be a week or even two where your usual routine is disrupted. For many, this becomes a slippery slope. An “all-or-nothing” mindset kicks in, convincing them that if they can’t do everything, they might as well do nothing. This thinking doesn’t serve you.
Adapting Your Habits
Even when you’re sick, there’s often something you can do to retain your habits and keep momentum alive. For example:
Physical Activity: If you’re too unwell to hit the gym, consider a light walk or gentle stretching. If even that’s too much, simply focus on some breathing exercises. The key is to maintain the habit of moving your body in whatever capacity you can handle.
Nutrition: When your appetite is low, focus on small wins like staying hydrated and eating whatever you can tolerate. Don’t stress about perfect meals. Instead, think ahead: create a grocery list for when you’re feeling better, plan simple meals, or stock up on easy-to-prepare foods like precooked chicken, rice, or single-serve Greek yogurt.
Easing Back Into Training
As you start to recover, remember to ease back into your routine. Don’t expect to pick up right where you left off. Your energy levels will likely be lower, so adjust your training accordingly:
Focus on showing up rather than hitting PRs.
Be open to modifying your plan and taking extra rest.
Celebrate the small victories, like simply completing a light workout.
Using the Experience to Grow
Getting sick is a test of your habits and resilience. It’s an opportunity to break free from an all-or-nothing mindset and prove to yourself that you can stay on track, even when life throws challenges your way. By reinforcing the basics—hydration, nutrition, movement, and preparation—you’ll rebuild your momentum and get back to feeling unstoppable.
Final Thoughts
Sickness doesn’t have to derail your progress. By adapting your habits, being patient with yourself, and focusing on small, consistent actions, you can use the experience as a learning opportunity. Remember, the key to long-term success isn’t perfection; it’s persistence.