You’re about a month into P90X or Insanity and something BIG happens. No excuses here… real life happens. You get injured and need surgery. You get really ill and are laid up for a week. A loved one passes away and life is turned upside down. These are real reasons your fitness journey may get stalled. If you can work through these challenges that is best, but there may be extenuating circumstances that force you to take a break. Don’t beat yourself up. This is a lifetime journey, not a sprint. Take care of life, and then get back to it.
But, what do you do now? Do you pick up where you left off, or start over?
That is one of those questions that I get asked a lot that I really can’t answer for you. These are questions that come down to your personal outlook and drive. If put in the same spot, I could make the decision for myself. But my decision my not be the same as yours. What I have come up with are some considerations to help you focus and decide what choice to make!
How long have you had to take off? – If you only missed a day, you need to keep going. Make the changes so that doesn’t happen again, but you are no worse off if you keep your nutrition in line. If you missed a week, and ate poorly, that might be a good indicator that you should start over. This might not be a lifestyle change yet and the extra time will be needed to get back into the program and finish strong. You will feel fantastic knowing you did 90 days and gave it everything you had! Also, the longer you are away from training, the more strength and endurance you’ll lose. If you are completely off for 2 weeks, you shouldn’t expect to be right where you left off physically.
Where are you in the program? – If you are on Day 83, I would tell you to finish your round (feeling proud about your accomplishment!) and then start fresh for an uninterrupted 90. If you are on day 6, you probably haven’t built enough of a base yet. I would start over and know that I can now focus 100% on doing the full 90 days. When you are right in the middle, you have to weigh out both sides. Do I want a complete, uninterrupted 90?
How will you feel when you finish if you keep going? – Finally, there is your personal response. Are you going to feel good about what you just did? If you took a break and it’s because of more excuses than real reasons, then will you say that you truly completed a round? If you know you gave it everything you had for 90 days, but you had to be sidelined, feel proud! That is amazing accomplishment. You need to be fine with whichever choice you make.
It comes down to this — will you be okay with how you finished? Either way, it is up to you. Use these considerations to make the call. If it was completely out of your control, you need to pick yourself up and get going. Just don’t be disappointed. Round 2 starts today! BRING IT!!
I’m about to finish up my first round of P90X and am going to jump right into a 2nd round. Should I begin with the phase 2 workouts to stick with the theme of muscle confusion, or go by the book and use the phase 1 schedule? The only reason I ask is because phases 1 and 3 are the same.
Flex86 No, go back to phase 1 and do a complete round again. Phase 1 and 3 are not the same. Check your calendar. 3 is a mix of 1 and 2. Nice work man!
Besides, with 30 days done... 60 days to go....might as well keep pushing play to 90 then start over!!
Thanks for the tip per email. This was a great article for me. Made the decision to continue on from where I became ill and move forward. It hasn't been quite two weeks yet. Feeling a little better everyday!!
Coach, I joined Team Ripped back in April. I was bringing it like nobodys business! I was in love with the program, everything was just as advertised because I kept hitting play! (Disclaimer: Excuses ahead) 52 days in, coaching my sons Little League team I shredded my Meniscus and tore my ACL. Needless to say the majority of P90X was off the table. On Fathers day my Dad was in a horrific car crash, he never left the hospital until September 10th where he went to Hospice and went to be with his Lord and Savior Jesus Christ on September 12th. I made many trips to Florida in this time frame from Texas. I would have never thought so but my wife is pretty sure I was as low as I've ever been, meaning depressed. Maybe I was, maybe I wasn't, not sure but I did let everything go, from P90X to the nutrition. I refused to even go on this website! I was a world class sad sorry sloth. I had my knee repaired Oct 7th. It was a very painful recovery. Well my surgeon said I can get back into the groove and in fact I had better or everything else in my health would suffer. Today, November 26th, 2012 I hit play again for the first time! I must admit that my recorded numbers were a little lower than my first day back in April, knee was a little sore too. So be it! I have a long way to go just to get back to were I was on day 52 but I'll get there and then day 90! I WANT THAT SHIRT! My reps were lower today, but they were way better than the ones I didn't do yesterday. Plyometrics tomorrow :-) Bring It!!!!!
Francis, that is a long road man, no one can judge you for any choices there. So glad to have you back and to see what the Lord has brought you through! Let's do this man!
Hey coach, I had a rough work week at the beginning of week 2 in phase 1 of round 2. Wound up working 14 hours on Monday starting at 5 am. So I was a day behind and pretty wiped out. I already knew they there were some more long days coming that week. So I adjusted my workout schedule by dropping cardio and just doing the weight lifting routines. The next week once things were back to normal I noticed a big difference in my overall power and strength. So once again modify, modify, modify!
Thanks a lot coach, your words lifted my spirits instantly. I need all the help I can get. It could be much worse so I will bo good.
Coach Wayne, I finshed 2 rounds of p90x, got in the best shape of my life with mind blowing stats and results. After day 180 I came down with a severe case of gout (rare for the age of 39). Long story short and 8 episodes later, one or more of my joints were basically frozen in place for about 75% of time for 3 months. Exercise was impossible so I lost all fitness. I am back feeling better now. Over the last month I have brought my fitness back to a pre P90x level but far from where I was (pull-ups went from 25 back down to 2, push ups from 55 down to 15). Any adivce on how to get motivated to start all of the hard work over again, push play, put the past behind and move forward? I want to get back to where I was but the motivation is tough. Anything would help.
Hey CP, that has been a tough road man! I think what should help you is that you've been there before. You don't have the doubts of "is it really possible?" You know it is! Take it one day at a time and set small goals. Maybe it is 3 more pull ups this time or 5 more push ups or 5lbs more on rows... just crush every goal you have! Those small goals add up and before long, you are the back to being the beast you were before you were sidelined! You've got this man!!
I will say I have experienced the decision to start over or go on. After 2 months of P90X many things got in the way of continuing...took about 7 weeks to do the final month..tomorrow is the last day of the weighted portion of P90X...Legs and back... Diet went downhill- weight gain-ect... Glad I have decided to finish instead of start over. I do have a decent base- not great because of the long last month but good to start a new round on. I am still in much better shape then I have been in many years though... I will start the new round in a week and this time I have the diet planned out and all the tools (heart monitor, R&R formula, ect.I need to succeed.... During that month, I also was away from this site ...once I started to visit the site again, I found it easier to get going again. My main problem with fitness has always been consistency....I did fine as a college athlete because I had to show up for practice and the pear pressure factor..but P90X requires a different kind of motivation. I know if I knock out the next 3 months without fail, I will go to the next level of fitness that I have desired all my life.
Thanks for your prayors and encouragement, means alot to me Wayne...... ;-) Tonight iam going for my first walk since surgery with my little girl... :-))
Well Coach, I signed up for teamripped.com last week and not a few days later I fell off the wagon. I was going through week 4 and missed a workout, then two, then three. Rather than pick back up I decided to start over again today. Why because I want to commit to the 90 days and see my full potential reached. Would I have gotten results still.... Sure three weeks in I had lost 11lbs but I want to look back and say I didn't miss a single workout. I'll start blogging my workouts as a tool to stay accountable and I now see the importance of teamripped.com to keep me on track.
YA dido, to what JR And Brandon 1 Said... You truely take it to the next level and beyond, No wait a minute, way, way beyond And thank for that selfless dedication!
I love Man, This is just what i needed. I go for my surgery This Tusedy and I am so eager to BRING IT, I do believe I have What is needed "DEEP" down inside, you have taught me that to believe in myself, All of you, (this Team) Have.This is one of the Best things I have ever found Only second,to our Creator and Family.Thanks for the reminder again that this is a JOURNEY not a sprint in life! I love this Team/Family, Craig T.
Wayne, Can I get some advice on this: I have had a history of back trouble since a compression fracture of L1-3 way back in 2000, followed by a motorcycle accident two years later. I struggled with injury early on in my P90X journey. I joined the X2 crew in January and amazingly had zero back trouble since then. I just finished phase 1 of P90X and threw my back out today, during a recovery week. I noticed the tweak in my back a few days ago. I think my form is good. I am responding well to the program and seeing great results. My diet is on point. I went to the chiropractor today and was told the last time they saw me was January 25th. Could the problem be too much weight, stress, or what? Man, I am killing it with ARX and the regular workouts. All numbers are going up. My body is definitely changing again. Now this. Any suggestions not to got backward on this back issue?
Tough to say Greg. I would really trust your chiro and doctor. Weight and stress definitely play a role in everything. Give it the rest it needs and listen to the professionals. If you keep you diet on point, like you have been, you won't lose much ground. Don't go too low on your calories either, you want your body to have what it need to recover. So sorry you have to work through this again, bu good luck man!
Thanks for the post! This has been a theme for me over the past few years. I would start/stop over and over again. At one point, I was in the middle of phase 1 of P90X and broke fractured my thumb. I became depressed because I really couldn't do anything with my one hand. What I've learned since then is that when a roadblock occurs, you have to find ways around it. It doesn't mean to stop completely. About 3 weeks ago, I injured both of my wrists doing yoga. At the same time I had to take a few days off do to traveling for work ~ when you have to abide by someone else's schedule, it's hard to fit some of my own tasks into the schedule ~ not making excuses, though. Rather, I decided to pick up when I got home and repeat the entire week. With my wrist issues, I've had to find other ways of doing certain moves, like push ups. I have been able to get through the workouts, but the pain is tough at night and in the morning, but I keep pushing through because I am tired of road blocks. Again, thanks for the post! This reconfirms my train of thought!
to add to JR’s compliment… Coach Wayne, the more and more I read your articles/read yours posts/see the way you help people/live by example…you aren’t just a beachbody/fitness coach, You are a LIFE coach!!! You are helping people wayyy beyond their fitness goals I hope you know Coach W!
Thank you very much sir, makes sense, this helps. I burned 2260 calories yesterday :D Can I know what was your greatest burn ??
That is a HUGE burn Khaled! I am not sure off the top of my head. That had to be more than just one work out!
So far I have been fortunate not to suffer any injuries but you're right, sometimes life does get in the way. I have a full and part time job and get the workouts in in between, recently I finished the first month of Insanity and the recovery week and couldn't wait until month two, then like clockwork my dad's car broke down so I had to take and pick him up from work for like two weeks and that cut what little time I had in half, so once my life got settled again I started month two over because I didn't have time to complete any workout all the way through and I'm glad that I did it!
Doc, You always post great and informative articles! How do you do it? Most BB coaches can't post anything new for weeks, sometimes months! Yet you continue to amaze us with something fresh, uplifting, motivating and encouraging twice a week or more for over 2 years! I think you're combining the philosophy of a healthy life with the science of fitness and nutrition! Something that is sorely missing in todays gyms! Thank you for your hard work! But again...how do you do it? : )
LOL JR! Thanks for the compliment! But I can't take all the credit. I get most of my ideas from teamRIPPED nation -- from interacting with all of you on a daily basis, and researching new things that will benefit all of us and give us all the answers to our most common questions. Again, thanks! TeamRIPPED up! :-)
Great post Coach. Due to a personal really really bad experience, I am going away to get my thoughts straight. I am in week 6 of Body Beast and I plan on re-starting either Bulk or Build phase since I will be gone for 11 days. It's all about personal development, so I doubt I will have time to look for a gym in the rain forest in Costa Rica. LOL.
Thanks for the article coach. I can relate to it. I started working out again, I hope my cut doest open up or I am in trouble, lol. I have a strong concern that has been holding me back and demotivating me for the last couple of days, I need your motivating help please. I am moving into college ( University of Miami ) in a week, I am already stressed about it, and I want to go pre-med path which makes it more stressful, the most thing that scares me is that I won't hage enough time for P90X and that moving in and the new lifestyle will keep me busy and prevent me from working out. I feel 90 days are too much and am looking too far to the future, it only makes me more stressed ( I am very stressed right now ) can you help ?
Take it one day at a time Khaled! Exercise will help with the stress, but don't over think it. Push play today and then worry about tomorrow, tomorrow! ..."do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own."
I love your line: "This is a lifetime journey, not a sprint.". This is good stuff to remember, regarding our fitness and nutrition!
If your towards the end of the 90 days then by all means be proud and finish what you started. Come back with a vengence from whatever setback you had! If its an upper body injury work the lower body and abs and vice versa.. If there was the choice, I would never quit all together for a couple days, weeks or months. Doing something is better than nothing. I think the bigger picture is if your in this as a true lifestyle change then it doesn't really matter if you start over -you would have been there again in 82, 46, 23 days anyways... DO IT FOR LIFE
Coach good article. I went through this myself with crushed finger broken in a couple places 11 stiches in month 1. It was right around the time youre post came out on muscle action.It was a great article on how to focus on the muscle you are working out on Allthough I was not able to lift 100% I feel I used my time efficently by focuseing on the muscle group I was working out. My decision was to restart from day 1
Perfect timing coach thanks for the advice it's week 3 since my hernia surgery and I am good to start off working out again finally ,but no weights for another week going prep my self for the good stuff so when the time comes I'll be ready to bring it again for a full 90-days.
Hey coach, turns out I'm going out of town on Wednesday and I can't bring weights with me. I have P.A.P. Lower that day and the only moves that require weight are the step Up convicts and the one leg squat reach overs so I was wondering if I should skip that day and do it when I get back or is it okay to do the no weight modification
This is me! The past three months have been torture. II am cleared to start now and I have orederd a Blowfex workout bench and Selectech dumbbells and stand all ready to go. It will take an avalanche to stop me.
Hey CW, i got a question. i have a bad right knee when when i do plank on a med ball (in p.a.p. upper; the workout I'm about to do) if i flex my right leg it really hurts my knee but if i bend it and just flex my quads but not while I'm extending my leg, its feels fine so can i do that same move but my right leg will have a slight modification or should i just substitute that move for something completely different?
Josh, if you can flex the quad and it feels fine, don't lock out your legs. The modification is good.
Funny you posted this today! I'm on day 24 since I had surgery for a ruptured Achilles tendon. It totally sucks and the night it happened, I was more distraught about not being able to complete Insanity than anything. Then of course I realized how it would affect my wife, family and friends. I'm on crutches, can't walk, can't drive, can't play with my kids and in the middle of a move to a new home. My amazing wife is doing EVERYTHING! I'm not depressed, just frustrated that I can't help with the kids and the move. I still drink Shakeology for breakfast, but have definitely fallen off the nutrition wagon. Doc said I'll be jogging 3 months from surgery, but P90X/Insanity workouts might be on hold for 6 months to a year, I was told. So sad! I'm hoping for the best and looking forward to getting back into it.
I'm glad this is posted. I had to take time off in the middle of my program due to surgery. Now that I'm up on my feet, I'll be bringing it and pushing play every day (after the doctor gives me the ok that is lol) and I look forward to doing it. Thanks for the article coach!
Coach, Great post!! I have been fortunate for the most part. I had a mild low back strain and the only modifications I needed to make were with AB ripper, but if I had to take a week or more off I would restart the round. Now that I am in the right frame of mind starting over just doesn't seem like that big of deal.