How to Build A Resilient Fitness Mindset For Life
In over 35 years of training women, I have seen this many times. Someone is doing “everything right.” They eat well, move often, and take care of themselves. Then one day, a text comes in.
“I have breast cancer.”
“I tore my knee.”
“I need surgery.”
Recently, a client of mine who has trained with me for over a decade sent me that kind of message. She is six feet tall, active, and has what I would call a well rounded, healthy life. She plays tennis, works out, walks her dog, cooks healthy dinners, and even has chickens. Then, last Monday, she found out she has breast cancer.
That is a health curveball.
TL;DR
Curveballs like illness and surgery are part of real life
Your fitness mindset matters more than a perfect plan
You can adjust goals instead of giving up on them
Small, doable actions still count in hard seasons
Support and flexibility help you keep moving forward
You Can Still Show Up
After getting that news, my client needed time to process. She missed a week as she met doctors, asked questions, and wrapped her head around what was happening.
Then she texted me and asked, “Can I just come deadlift tomorrow morning?” My answer was yes. We met, and she moved her body in a way that felt good and safe. The goal of a 300-pound deadlift by the end of the year is off the table for now, but that does not mean she has to stop training completely.
This is a big part of a strong fitness mindset. You may not get to chase the exact goal you planned, but you can still move in some way. You can still care for your body.
My Own Mindset Shift
I have had to walk through this myself. After getting two new hips, I had to accept that my body is different now. I cannot move exactly like I did before. I had to change my mindset from “get back to the old me” to “find new ways to feel strong and happy.”
That meant:
Letting go of old numbers and personal records
Finding forms of movement that felt good instead of painful
Focusing more on how I felt than how I looked
When you think about movement in a positive way, even with limits, it can still be wonderful. You can still enjoy the feeling of using your body, even if the shape of that movement changes.
Adjusting Goals Without Quitting
When a curveball hits, the first reaction is often, “What is the point now?” You may feel tempted to drop all your habits and plans.
Instead of quitting, try adjusting:
Change “heavy lifting three times a week” to “light movement when I can”
Swap “running a marathon” for “keeping my legs strong for daily life”
Focus less on the scale and more on energy or mood
For my client with cancer, we had to release the 300-pound deadlift goal for now. But we did not release her identity as a strong woman who moves her body. We simply shifted the target.
Your Mind Is Part Of Your Health
We often talk about exercise and food, but your mental approach is just as vital. If you beat yourself up for every setback, you make a hard season even heavier.
Ask yourself:
“Would I talk to my best friend this way?”
“Would I want my daughter to talk to herself like this?”
You deserve the same kindness you would give someone you love.
When you choose gentler thoughts like, “I am doing my best in a tough season,” you support your healing. Your body hears that.
Small Wins Still Matter In Hard Seasons
Even during treatment, recovery, or big stress, small wins still count. They might look different, but they are still powerful.
You might:
Take a short walk on a good day
Do light stretching to keep joints moving
Drink more water
Eat a simple, nourishing meal
Go to bed 15 minutes earlier
These actions may feel tiny compared to what you used to do. But in a season of health curveballs, they are brave. They help you stay connected to your health instead of giving it up.
You Are Not Alone
One thing I have learned after three and a half decades in fitness is this: almost everyone gets a big health scare or challenge at some point. Cancer. Surgery. A chronic condition. An accident.
You are not broken or failing if this happens to you. You are human.
Having support matters. A coach, a class, a friend, or a community can remind you that you still have power. You still have choices. You still get to care for yourself, even when the path looks different than you planned.
Protect Your Mind As Much As Your Muscles
Your body will change over the years. Curveballs will come. You cannot control everything, but you can choose your fitness mindset.
Today, ask yourself, “How can I care for my body in the season I am in right now?” Maybe it is a gentle walk. Maybe it is showing up to a session and doing what you can. If you want support walking through your own health curveballs, join me in my Sunday live chats or inside my Facebook group. You do not have to be perfect. You just have to keep showing up for yourself, one day at a time.
