Loving the Bad Days
It’s the beginning of the year, and let’s be honest—some days just feel off. Maybe you're recovering from being sick, still shaking off the effects of all those holiday indulgences, or finding it harder than expected to settle into new habits. The truth is, the bad days will come, whether you’re just starting out or well into your wellness journey.
But here’s the thing: bad days can teach us a lot. They can point us toward areas where we can grow. They remind us of how much we’ve already built in our “wellness bank,” and they give us a chance to practice some of the most underrated traits in health and fitness: grit and self compassion. The two work well together.
The Workout That Felt Tougher Than It Should
Picture this: You head to the gym, and everything feels heavier. The weights you lifted with ease last week now feel like you’re trying to bench-press a refrigerator. Your hips feel a little crankier than usual. Your mind races. “Am I getting weaker? Did I lose my progress?” You finish the workout, but it doesn’t feel great.
Here’s the thing: this is where grit is built. It is also where self-compassion may be needed as well.
The Grit Factor: Embracing Tough Days for What They Teach Us
Enter grit. Grit is that inner resolve that pushes you to keep going when things get tough. It’s more than just perseverance—it’s a combination of passion and resilience that allows you to face challenges head-on, even when the odds feel stacked against you. On a day when your workout feels like climbing a mountain, choosing to finish strong builds grit. It’s a chance to practice mental toughness, to develop the ability to push through discomfort, and to show up for yourself when it’s least convenient.
However, it’s important to recognize that grit is not just about pushing through at all costs. It’s equally about knowing when to show yourself compassion. There will be days when your body is genuinely asking for a break—maybe because you’re recovering from an illness, adjusting to a new routine, or simply feeling run-down. If your default setting is to push yourself hard, these days can be incredibly frustrating. But sometimes, the lesson is in knowing when to ease off the gas.
Self-compassion is the other side of grit. While grit builds your capacity to endure, self-compassion builds your ability to listen to yourself and possibly also build a different capacity—to discern when you need rest and to honor that need without guilt. It’s recognizing that your body isn’t a machine and that growth comes not just from effort, but from recovery, too. Backing off and allowing yourself time to rest isn’t a sign of weakness; it’s a sign of wisdom. It’s understanding that building sustainable habits is a marathon, not a sprint.
When you encounter a tough day, try this approach: instead of seeing it as a failure, ask yourself, “What’s the lesson here?” Maybe it's about recognizing that you’re stronger than you think. Or maybe it’s about learning to be kinder to yourself. Identify the lesson, and then decide on a game plan.
Perhaps you could use that "bad day" to practice resilience by finishing your workout, even if it’s at a reduced intensity. Or maybe you decide the lesson is to let yourself take a rest day—and that’s okay, too. Both grit and self-compassion are forms of strength. They’re not mutually exclusive; rather, they complement each other, helping you develop a more adaptable, sustainable approach to your wellness journey.
From Lessons to Action
Once you’ve identified the lesson, use it to create a game plan. Workouts are GREAT for this. Here’s one approach:
Start with a Superordinate Goal. This is your big-picture “why.” For example: I want to feel stronger, more confident, and have lasting energy throughout my days.
Break It Into Subordinate Goals. These are smaller, measurable milestones that align with your overall goal. For example:
Commit to 3 workouts per week, no matter how small or short.
Add in 15 minutes of mobility or stretching on rest days to aid recovery.
Journal once a week about what went well and where you felt challenged.
Take Daily Action. Choose the smallest step to implement today. For instance, if you’re struggling to stick to a workout schedule, your step might be as simple as laying out your workout clothes the night before, or committing to 20-30 minutes of movement, even if it’s just a walk.
The key is consistency. Bad days aren’t roadblocks—they’re stepping stones when played right.
Habit Highlight: Start Your Day with 50g of Protein
If you’ve read our last article, you’ll remember the value of eating slowly to tune into hunger and fullness cues. Today, I’m introducing another game-changer for building sustainable habits: start your day with 50 grams of protein.
Why protein? It’s a cornerstone of health, immunity, the chemistry of the entire body including muscle repair and growth, keeps you fuller longer (goodbye, mid-morning snack attacks), and helps stabilize energy levels throughout the day. Bonus, your body doesn’t and really can’t store protein like it can carbs or fat so it’s great for fat loss. Plus, it’s an easy win when you plan ahead.
Quick Recipes to Hit 50g Protein
Protein Shake Power-Up
2 scoops protein powder (~40g protein, depending on the brand)
1 cup unsweetened almond milk
½ frozen banana
1 tbsp peanut butter or powdered peanut butter
Ice cubes or frozen berries and a quick blend = ~50g protein
Protein Parfait
1 cup nonfat Greek yogurt (~20g protein)
¼ cup granola
1 scoop protein powder mixed in (~25g protein)
Top with berries and a drizzle of honey = ~50g protein
Protein Oats
½ cup rolled oats, cooked
Stir in 1 scoop protein powder (~25g protein)
Top with 1 tbsp almond butter and chia seeds (~8g protein combined)
Optional: Add a handful of fruit or nuts or make it easier and add liquid like almond milk instead of cooking and refrigerate over night= ~50g protein
Your Action Step
Try one of these recipes for the next week. Make it part of your morning routine and notice how it impacts your hunger, energy, and workouts. Keep it simple—consistency is more important than perfection.
Wrapping-Up (the first month of the year)
Bad days are inevitable, but they don’t have to derail you. Instead, embrace them for the lessons they hold. Whether it’s building grit through a tough workout or learning to pause and rest, there’s always an opportunity to grow. Start by identifying the lesson, breaking it into actionable steps, and taking it one day at a time.
And don’t forget the small, foundational habits—like starting your day with a solid dose of protein—that quietly set you up for success. Little wins add up, even on the bad days. Keep going. You’ve got this!
Ready to start your journey? Reach out to schedule a session or learn more about how we can help you meet your goals.
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