Finding your spark (again)
Fitness & Thinking Fridays with a dash of early worms and timely mice
Starting a fitness journey or reigniting one after a setback often feels daunting. Whether it’s injury, time away from the gym, or sheer loss of motivation, the key is to focus on building momentum rather than striving for perfection.
As a PT, I saw tens of people in my gym give up on their “new year, new me” goals because they didn’t actually start on the 1st January. And when they didn’t start again the following Monday (or the one after), well, I likely didn’t see them for months – sheepishly returning mid-way through the year to ask about fitness classes or working with a coach.
Research shows that creating small, achievable goals builds self-efficacy, or the belief in your ability to succeed, which is crucial for long-term adherence (Bandura, 1997). It’s less about being perfect on Day 1 and more about showing up consistently – getting those first few steps in the right direction.
The second mouse gets the cheese
There’s a saying: “The early bird gets the worm, but the second mouse gets the cheese.” In fitness, this reflects the value of learning from past mistakes – yours or others’. Injuries, for example, are a common stumbling block. However, they often present an opportunity to rebuild smarter and stronger.
Injury recovery emphasises the importance of progressive overload and modified movements to regain strength while avoiding re-injury (Warden et al., 2014). Learning from the “first mouse” – the mistake or setback – is what allows you to thrive moving forward.
Fitness as identity: recovering after injury
For many people, fitness isn’t just about how you look; it’s about who you are. Studies in health psychology highlight the role of identity in sustaining healthy behaviours (Oyserman et al., 2014). When fitness becomes part of your identity – rather than just a task to tick off – it’s easier to stay consistent, even during challenges like injury recovery.
If you’ve ever been down on yourself because of an injury, then you might resonate with this – particularly if you’ve ever thought of yourself as someone “who used to workout” but then became a person who “suffers with [tight hips/creaky joints/sciatica/etc]”.
I definitely did when I herniated a disc in lockdown: when I was in the trough of this slump, mismanaging chronic pain and its consequent fatigue, I chose to identify as a victim, a sufferer, rather than somebody who was capable of overcoming a setback. When I started being kinder to myself – acknowledging the victories of carrying the grocery shopping home or allowing myself to take stairs one at a time because they still added up to my daily step count, for instance – not only did my mood improve but so too did my experience of injury.
Paval’s journey demonstrates this beautifully. She lost her spark after a neck injury but reignited it by rebuilding her gym routine with a focus on consistency. Her story is a testament to the power of embracing fitness as a core part of who you are, even when setbacks occur.
Paval’s journey: from injury to “slim thick”
Paval’s write up of our time working together speaks to the heart of sustainable fitness – and you can read it in full here.
After a neck injury sidelined her training, Paval worked closely with me to create a realistic plan tailored to her needs, where we focused on working around her injury rather than taking time off completely. And by tracking her food, her menstrual cycle, and maintaining consistency, she achieved results beyond her expectations.
Her story highlights several key lessons:
Tracking metrics that matter: Monitoring progress beyond the scale, like energy levels or cycle patterns, can help people who mensturate tailor their training for better results (Sims & Yeager, 2016).
Reframing challenges as opportunities: Injury recovery doesn’t mean starting from scratch. With the right plan, it can be a springboard for growth.
The 80/20 lifestyle: Finding balance in discipline and enjoyment ensures fitness remains sustainable and enjoyable.
What’s behind the results? The 3.5X Routine
Paval’s results didn’t come from spending endless hours in the gym. Instead, she followed a structured routine – training 3–4 times a week – focusing on compound lifts, progressive overload, and enough recovery. This “3.5X routine” (meaning that if you went 7 times in a fortnight your average attended sessions would be 3.5 per week rather than 4) is a cornerstone for many of my clients, including Beth and Laura, who have seen similar transformations.
Indeed, training research confirms that training 3 to 4 times a week with sufficient intensity and adequate rest is optimal for hypertrophy (Schoenfeld et al., 2019). It’s not about doing more; it’s about doing it smarter.
Leanne and I took this approach a step further in the run up to Christmas and found that she was able to at least maintain her incredible results on a 2.5X routine. Consistent effort over time will nearly always out-perform doing it when you feel like it.
Falling in love with your routine
One of the most inspiring takeaways from Paval’s journey is her shift in mindset. She went from seeing workouts as a chore to loving the process, all while recovering from a significant injury.
This shift often comes from redefining success. Rather than chasing perfection, focus on how fitness improves your overall quality of life – your mental resilience, physical health, and confidence. Over time, what starts as a goal becomes a lifestyle.
References
Bandura, A. (1997). Self-Efficacy: The Exercise of Control. New York: W.H. Freeman.
Read more about self-efficacy here.Warden, S. J., Davis, I. S., & Fredericson, M. (2014). Management and prevention of bone stress injuries in long-distance runners. Journal of Orthopaedic & Sports Physical Therapy, 44(10), 749-765.
Oyserman, D., Smith, G. C., & Elmore, K. (2014). Identity-based motivation: Implications for health and health disparities. Journal of Social Issues, 70(2), 206-225.
Access the study.Sims, S. T., & Yeager, S. (2016). ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life. Rodale Books.
Find the book on Amazon.Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2019). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 49(3), 417-428.
Read the meta-analysis.
Finding your spark again
Paval’s story hopefully resonates with anyone looking to rediscover their passion for fitness. Whether you’re recovering from an injury, lacking motivation, or starting fresh, remember: it’s not about being perfect – it’s about being consistent. The perfect start isn’t flawless; it’s intentional.
If you’re ready to take the first step – or the second mouse approach – towards a sustainable fitness routine, reach out today. Like Paval, you might just surprise yourself with what you can achieve.
If you want to catch up with me before I’m back in the UK, this is my current availability (it works on a rolling 7-day basis to limit spam and scheduled but forgotten-about calls!). And if you don’t have the means currently to afford a coach, you can still train like Paval (and Leanne, Beth and Laura) with my latest workout plans.
And that’s it from me!
Feel free to share this newsletter with a friend who you think would enjoy it, and I’ll see yas in the next one.
Much love
Jack x