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You've fallen behind on your Functional Training schedule. How can you catch up and stay on track?

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Falling behind on your functional training schedule can be frustrating, but it's a common hurdle that you can definitely overcome. Functional training involves exercises that prepare your body for real-life movements and activities, making it crucial for overall fitness. It's understandable that life can sometimes interrupt even the best-laid plans, but the key is not to let a temporary setback permanently derail your fitness goals. Instead, take a deep breath, forgive yourself for the lapse, and let's talk about how you can catch up and stay on track with your functional training routine.

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1 Assess Reality

To get back on track, start by realistically assessing your current situation. It's important to acknowledge the time you've missed without dwelling on it negatively. Consider the reasons why you fell behind—were they within your control or unexpected life events? Understanding these factors can help you create a more resilient training schedule moving forward. Then, take stock of your current fitness level. If you've taken a significant break, you might need to ease back into your routine to avoid injury.

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Daryl Yeap

I help professionals overcome recurring injuries and move pain-free through science-backed rehab and functional mobility coaching.
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The key to getting back on track lies in strategic planning and a shift in perspective. First, assess the reasons for the lapse. Was it due to injury, burnout, or simply a lack of motivation? Understanding the root cause will help you address the issue effectively. Next, start small and gradually increase intensity. Begin with shorter, less demanding workouts to ease back into your routine. Prioritise consistency over perfection. Incorporate functional movements into your daily life. Activities like carrying groceries, climbing stairs, or playing with children can serve as impromptu workouts. Celebrate your achievements. Every step forward, no matter how small is a victory.

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Marlon Wilson

Business Owner at Warrior Up Training
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I would add to that to journal and discover what your WHY is for sticking with your training program. Once you’re aware of the deeper meaning for being consistent with your training regime, it will help you get through those days that you don’t feel like it and those workouts will often be some of your best sessions that will contribute to greater gains down the line.

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2 Set Priorities

Now, prioritize your training goals. What aspects of functional training do you want to focus on? Is it improving strength, flexibility, balance, or perhaps preparing for a specific activity? By identifying what's most important to you, you can tailor your catch-up plan to address those areas. Remember, functional training is about quality, not just quantity. Concentrate on exercises that give you the most benefit and align with your goals rather than trying to make up for lost time with volume.

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3 Adjust Goals

Next, adjust your goals to reflect your current situation. If you've missed several weeks, it might not be realistic to pick up exactly where you left off. Set new, achievable targets that consider any changes in your fitness level or schedule constraints. Be patient with yourself; progress in functional training is about consistent, gradual improvement. Adjusting your goals doesn't mean lowering your standards—it means setting yourself up for success by being adaptable.

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Benjamin M.

???? ?? ???? "Physiotherapy grad treading the world of sports, kinesiology, and everything in between — exploring multiple avenues until one finally shouts, ‘Pick me!’"
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Functional training emphasizes the importance of setting and achieving small goals, particularly if you’ve missed out on them for a long time. By breaking down larger objectives into manageable, incremental steps, you can steadily regain lost progress and build a solid foundation. This approach not only helps in rebuilding physical capabilities but also boosts motivation and confidence. Each small success serves as a milestone, reinforcing positive habits and making the overall goal more attainable.

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Dr. Joel Kramer, PT, DPT, OCS, COMT, CKTP, CPSS, CSCS, CAFS, FDNS

Clinic Director & Managing Partner | Doctor of Physical Therapy | Board-Certified Orthopaedic Specialist | Leading Comprehensive Patient Care & Transformative Rehabilitation
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Instead of trying to make up for every missed session, focus on smaller, achievable goals. Maybe aim for three sessions a week instead of five to start. It’s like eating a pizza slice instead of trying to devour the whole thing in one bite!

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4 Plan Smartly

With adjusted goals in hand, it's time to plan smartly. Break down your catch-up strategy into manageable steps. Perhaps you can increase the frequency of shorter workouts or incorporate functional training into daily activities. For example, using stairs instead of the elevator can help improve leg strength and cardiovascular health. Ensure your plan is sustainable; overly ambitious plans may lead to burnout or injury. Consistency will be your ally in catching up.

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5 Seek Support

Don't underestimate the power of support. Whether it's a workout buddy, a personal trainer, or an online community, having others to share your journey with can provide motivation and accountability. They can offer encouragement when you're feeling down or celebrate with you as you reach new milestones. Plus, they can provide valuable insights and tips that might help you catch up more efficiently.

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6 Stay Flexible

Lastly, maintain flexibility in your approach. Life is unpredictable, and your functional training schedule should be able to accommodate that. If you miss a session, don't stress—look for an opportunity to weave in some activity elsewhere. Stay open to adjusting your plan as needed. The key to catching up and staying on track isn't rigidity; it's the ability to adapt while keeping your eyes on your long-term fitness goals.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Andrew Heath

I mentor "Time-Starved" Professionals to DESTROY their limitations.. transforming their lives. A Fitness & Nutrition strategist who "Turns potential into performance, one "Team" at a time. Let's Get Relentless!
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Getting back on track with your functional training program can be approached methodically to ensure success and avoid injury. Here are some steps to help you re-establish your routine:Assess Your Current Fitness Level:Start with a self-assessment or consult a fitness professional to understand where you stand. This will help tailor your comeback plan to your current capabilities.Set Realistic Goals:Define short-term and long-term goals that are specific, measurable, achievable, relevant, and time-bound (SMART).Create a Schedule:Plan your workouts for the week ahead and stick to the schedule. Consistency is key to regaining momentum.Start Slowly:Ease back into your training with low-intensity sessions to avoid injury DM me for more

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You've fallen behind on your Functional Training schedule. How can you catch up and stay on track?

1

2

3

4

5

6

7

1 Assess Reality

2 Set Priorities

3 Adjust Goals

4 Plan Smartly

5 Seek Support

6 Stay Flexible

7 Here’s what else to consider

Functional Training

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You've fallen behind on your Functional Training schedule. How can you catch up and stay on track?

1

2

3

4

5

6

7

1 Assess Reality

2 Set Priorities

3 Adjust Goals

4 Plan Smartly

5 Seek Support

6 Stay Flexible

7 Here’s what else to consider

Functional Training

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