Setbacks and Comebacks: My Real-Life CrossFit and Nutrition Journey

Life doesn’t always go according to plan—and that’s especially true when you’re chasing big goals. These past few weeks have tested me physically, mentally, and emotionally. Between getting sick, traveling for work, and dealing with a frustrating back injury, my fitness journey took a detour I wasn’t expecting. But through it all, I’ve learned so much about listening to my body, staying focused on what I can control, and finding joy in the little wins—especially in my nutrition, mindset, and community. This post is a reflection of it all: the setbacks, the comebacks, and the small steps that keep adding up to something bigger.

Pushing Too Hard: A Lesson in Listening to My Body

Everything was going great. I had just participated in the CrossFit Open, an event that brings athletes of all levels together to push their limits in a series of workouts over several weeks. It’s a global competition where CrossFit athletes—from beginners to elite competitors—test their fitness and see how they measure up. Each week, a new workout is released, and participants complete it within a set timeframe, logging their scores to track progress. It’s both a personal challenge and a community-driven experience that fosters camaraderie and growth.

Participating in the Open was an exciting experience, and what made it even more special was having my daughter there to help count my reps. She’s been so curious about my CrossFit journey, and it was incredible to share that moment with her.

But in my excitement, I made a mistake. I wanted to make up for missed workouts earlier in the week, so I hit the gym again on Saturday morning, despite feeling worn out from the Open. Looking back, I should have listened to my body and taken a break. Instead, I pushed too hard. I felt something in my back during the workout, but I brushed it off. By Sunday, I thought I had dodged a bullet—I was sore, but nothing out of the ordinary.

Saturday Morning Workout

Then, at 8 p.m., I bent down to pick something up, and my back completely gave out. The pain was excruciating, and I ended up in tears.

This injury was a harsh reminder of something I already knew: rest and recovery are just as important as training. I’ve been through back issues before—years ago, I avoided surgery through physical therapy and patience. But this time, it felt like I had taken ten steps backward in my fitness journey. The frustration was real, but I had to remind myself that I’ve overcome setbacks before, and I can do it again.

Four Weeks Later: Navigating Recovery and Adjusting My Mindset

Fast forward four weeks later, and while I’m feeling better than I did initially, I’m still facing challenges. I’ve been able to get back into my workouts, but it feels like starting from ground zero again. The lingering back spasms in my shoulder blade and middle back area make everything harder. Any motion of my arms triggers discomfort, and my workouts don’t look like they did a month ago when I felt like I was making real progress.

Right now, it feels like I’m running a race but never even getting close to the finish line—or even the first mile marker, for that matter. But I refuse to give up. Half the battle is showing up, even if I have to modify movements. One thing my coaches always say sticks with me: the days you don’t want to show up are the most important days to show up. Those are the days that truly count.

Even though my body isn’t cooperating, I’m holding onto the mindset that things will get better. It may be slower than I want, but I remind myself of one of my new favorite quotes:

“Habits are the compound interest of self-improvement. Getting 1 percent better every day counts for a lot in the long run.” — James Clear

As long as I keep showing up, I’m still moving forward.

One of the best parts of this journey has been sharing it with friends. My CrossFit gym has something called Bring a Friend Friday, and I’ve now had four different friends come with me. So far, two of them have joined! It’s been so much fun introducing them to something I love and seeing them get excited about their own fitness journeys.

And speaking of sharing the journey—my daughter recently started the Youth CrossFit program at our gym, and she’s absolutely loving it! It’s been so fun to watch her grow stronger, more confident, and more curious about fitness. Seeing her enjoy it on her own terms has been one of the most rewarding parts of this experience.

Fueling My Body: The Power of Consistency in Nutrition

I’m 19 weeks into CrossFit and 12 weeks into my nutrition journey, and despite the back issues, I’ve shifted my focus even more to healthy eating habits. Nutrition has become such a big part of my journey, especially since I can’t push myself as hard with workouts right now.

I’ve gotten into such a great groove with food prepping. It helps me stay on track with my nutrition, even when life gets busy. One thing I’ve learned is that it doesn’t have to be complicated to be effective.

Here are some basics that help simplify the process for me:

Marinated chicken breasts: I buy them fresh from the meat department at my local grocery store—usually six at a time—and cook them up in my air fryer oven. I cannot say enough good things about the Ninja Air Fryer Oven—it’s an absolute game-changer. If you don’t have one, I highly recommend getting one!
Cottage cheese: I never thought I’d say this, but I am hooked on cottage cheese! Up until about three months ago, I don’t think I’d ever eaten it. But after my nutrition coach gave me some ideas for incorporating it into recipes, I’m absolutely loving it now. I add it to my eggs, make protein pancakes, and even blend it into a delicious fruit smoothie. It’s an easy way to get in that extra daily protein, and it’s become one of my go-to staples.
Protein drinks: They’re a huge part of my daily routine. I’ve found a couple of drinks I absolutely love, and they’re quick, easy, and great for on-the-go. Plus, I’ve got a secret weapon—an Iced Mocha Protein Coffee that is my twist on a Starbucks Iced Caramel Macchiato. It’s just as delicious, but without all the sugar and unhealthy stuff. It’s a great way to satisfy my craving for something sweet, and the added protein is a bonus!
Chia Seeds: Another thing I try to add to as many foods as I can are Chia Seeds (Amazon). Those tiny little seeds are packed with goodness—fiber, omega-3s, and antioxidants! It’s an easy way to boost the nutritional value of my meals.
Healthy snacks: I’ve become a huge fan of nuts and popcorn as a quick, healthy snack. They’re perfect for when I need something between meals, and they help curb any cravings. Also, whenever I can, I add protein powder into my food. For example, I’m a big fan of plain Greek yogurt (I know some people dislike it, but it’s so versatile!). I add a tablespoon of vanilla protein powder to it, and suddenly it tastes just like vanilla yogurt. I also add protein powder to my overnight oats, which makes a great high-protein breakfast.

Overcoming Setbacks: Staying Focused Through Challenges

While I’m super focused on my eating habits right now, that doesn’t mean I’m not human and end up indulging here and there. I’ve had a few road bumps. However, all but one were planned, and I gave myself grace to go ahead with them. After 67 days of cutting out alcohol, I ended up having two glasses of wine at dinner with a friend. In that moment, it wasn’t about craving a drink—it was that I was still in so much pain with my back that I welcomed the relief. It was a temporary Band-Aid, and honestly, I needed it.

The other “slip-ups,” if you can call them that, were more intentional. On St. Patrick’s Day, I went out to see a live band with some friends and decided I was okay with having a couple of seltzers. I’ve been doing amazing with my goals, so I allowed myself to have three throughout the night, making sure to drink water in between each one.

When it comes to food, I’ve always had a sweet tooth and used to give in to cravings almost daily—usually 2–3 pieces of licorice and a mini-sized Butterfinger were my go-to. Since starting this journey, I’ve worked to cut those down significantly, now enjoying a mini-sized piece of candy just once or twice a week instead of every day.

But life happens, and sometimes it’s worth leaning into those moments. The other day, my daughter had a school event where local restaurants donated part of their proceeds to the school. She was so excited to go out to eat—which we hardly do anymore—and even more thrilled about stopping by Culver’s for ice cream since the student council kids were volunteering. Of course, I said yes. We had pizza for dinner and finished the night with cones. And honestly? I have zero regrets. These moments with her are special, and as long as treats like this stay occasional, they’re worth it.

Because if we don’t allow ourselves to ever enjoy the things we love, then this process would just be plain miserable. Moderation is key. I was right back on track the next day!

Staying on track isn’t always easy, but the longer I do it, the easier it becomes. My cravings for junk food have drastically decreased, which still blows my mind. I’ve also made it a habit to always pack snacks and meals if I’m going to be away from home for more than an hour. I even bought a cute little cooler to keep my food prepped when I’m out all day—it even became a fun conversation starter when I traveled for work a few weeks ago!

The truth is setbacks will happen. Whether it’s an injury, a busy schedule, or unexpected life events, there will always be obstacles. But it’s not about perfection—it’s about consistency. It’s about finding ways to keep showing up for yourself, even when things don’t go as planned.

Lessons from the Past Few Weeks

As someone who’s generally a positive person, back pain has tested me in ways I didn’t expect. There have been plenty of moments when I wanted to just wallow in frustration. But I remind myself: it’s not about how hard you fall, but how you get back up.

This applies not just to fitness, but to life in general. It’s the same with my nutrition journey—taking things one day at a time, not stressing over every little thing, and most importantly to Master the Moment. Own the Journey. Every day is an opportunity to make progress, even if it’s just a small step forward.

I’m excited to continue sharing my journey, my wins, my struggles, and everything in between. Let’s keep pushing, no matter the setbacks!

Join the Conversation

I’d love to hear from you! Have you experienced a setback in your fitness or nutrition journey? What helped you push through—or what are you still working through now? Drop a comment below and let’s support each other in this journey of progress, not perfection. 💬💪

“Difficult times are the greatest opportunities in disguise. When we face difficult times we have to put in determined work to get ourselves into joy. Difficult times are your greatest opportunity to practice yourself into joy!”
— Rhonda Byrne