In July 2023, I was in the best shape I’d been in for years. I’d built muscle, reduced body fat, and was starting to see a six-pack! Even better, I felt great—no aches, no pains, and my facial skin had cleared up from long-standing redness.
Then came August. I developed tendinitis in my right bicep tendon from overtraining. I knew I needed rest, so I took a break, went on vacation, and trained lightly at the resort gym. But when I returned to the UK, things didn’t get much better. The pain persisted, forcing me to stop weight training altogether. I shifted my focus to only training Brazilian Jiu Jitsu, but the injury still held me back.
To make things more challenging, life took over in a way I couldn’t control. My mother-in-law was diagnosed with terminal cancer and passed away in January 2024. Then, just four months later, my own mum suffered her third stroke and passed away just a few days later.
These events made me pause and reflect. Soon after, my wife and I decided we needed a fresh start, so we decided to move house. The process of selling, decluttering, and redecorating, while also searching for a house to move to was intense. Late nights, early mornings—it was a whirlwind. But we got through it, and here I am, with a fresh start but a body that needs some care.
Getting Back on Track
Right now, my body isn’t where I want it to be. My elbow is still a problem, my back feels stiff, my hip hurts when I walk, my knees ache, and my shoulders are tight. It’s easy to let life’s chaos become an excuse, but at the end of the day, it’s about how quickly we get back on track.
I like to think of progress as a train moving toward its destination— your goal. If the train has enough momentum, it can smash through obstacles. But if it’s light or moving slowly, even small setbacks can derail it.
So, how has your year been? Have you struggled to reach your goals? If so, don’t worry— there’s always a way to get back on track.
What’s Next?
If you’re ready to move forward, the first step is knowing where you’re going.
Step 1: Set short-term and long-term goals.
For me, my short-term goal is simple: move without pain. But to make it specific, here’s what I want to achieve:
- No more elbow tendon pain
- Walk without pain in my back, hip, or buttock
- Get off the floor without knee pain
- Stand up effortlessly, feeling light
- Hang from a bar without my shoulders feeling unstable
To reach these goals, I need to improve flexibility and strength. I’ll start by tracking my current abilities—taking photos and videos to measure my flexibility, and tracking how easy or hard it is to perform basic movements, like getting off the floor or lifting weights.
Step 2: Plan for long-term success.
My long-term goal is to increase strength and size while reducing body fat, improving my fitness for Brazilian Jiu Jitsu. I want to start competing again in the 82.3kg category (I’m currently close to 90kg).
Where Are You Now?
Now it’s your turn. What are your short-term goals? What can you measure today to track your progress tomorrow?
Once you’ve set your goals and baseline measurements, ask yourself: what steps will help you move forward? And how can you keep your train moving to avoid losing momentum?
Final Thoughts
Soon, I’ll be settling into my new home with more space to train. Even if I start with just 5 minutes a day, I’ll build up to 10, 15, and beyond. Small steps, but they’ll add up.
I want you to think like this soo. Start small and build up.
Remember, everyone faces setbacks, but it’s how we handle them that matters. Hopefully, my reflections can help you feel less alone in your own struggles and inspire you to get back on track.
Feel free to leave a comment or email me sharing your current struggles.
Let’s keep moving forward, one step at a time.
Ashley