{"id":11752,"date":"2025-10-21T15:08:23","date_gmt":"2025-10-21T15:08:23","guid":{"rendered":"https:\/\/www.fitmotherproject.com\/?p=11752"},"modified":"2025-10-24T19:29:56","modified_gmt":"2025-10-24T19:29:56","slug":"setbacks-into-comebacks-ep-169","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/setbacks-into-comebacks-ep-169\/","title":{"rendered":"Turning Setbacks into Comebacks with Trainer Ben Sterling (Ep. 169)"},"content":{"rendered":"

Episode 169 of the Fit Mother Project Podcast.<\/a> In this candid, practical conversation, Ben Sterling sits down with host Dr. Anthony Balduzzi to unpack a stacked season\u2014family stress, celebrations, grief, and schedule chaos\u2014and how he kept momentum without chasing perfection. You\u2019ll hear the real story behind Ben\u2019s \u201canchor habits\u201d (hydration, morning light, walks, protein-first meals) and how he flexes the variables\u2014training volume, carb intake, and fasting windows\u2014when life gets loud. The result is a repeatable framework for staying consistent when motivation is thin.<\/span><\/p>\n

We also go deep on training smarter over 40: when to deload (and what that actually looks like), how to scale carbs to match workout demand, and simple injury work-arounds that protect knees and shoulders while you keep making progress. Ben shares shoulder and spine \u201chygiene\u201d you\u2019ll actually do in 5\u201310 minutes a day\u2014think hangs, traction, and elbows-in pressing tweaks\u2014plus a short, plug-and-play routine for high-stress weeks.<\/span><\/p>\n

Finally, with candy season and holidays looming, Dr. A and Ben lay out a guilt-free playbook: plan one discrete splurge, donate the leftovers, and pair big meals with glycogen-draining training or a short reset fast so you refill muscle, not waistline. If you\u2019ve been juggling responsibilities, emotions, and aches\u2014and still want forward motion\u2014Episode 169 gives you the mindset, micro-habits, and on-the-ground tactics to turn any setback into your next comeback.<\/span><\/p>\n

Key Takeaways:<\/b><\/h2>\n
    \n
  • Keep 2\u20133 <\/span>anchors<\/span><\/i> non-negotiable (e.g., AM\/PM walks, hydration, daylight).<\/span><\/li>\n
  • Training is a stressor\u2014on high-stress weeks, deload beats grinding harder.<\/span><\/li>\n
  • Scale carbs to training demand; fasting is fine when appetite dips.<\/span><\/li>\n
  • Celebrate <\/span>on purpose<\/span><\/i>, once, and move on\u2014avoid \u201ccarryover calories.\u201d<\/span><\/li>\n
  • Don\u2019t push through sharp pain; modify exercises and investigate imbalances.<\/span><\/li>\n
  • Shoulder comfort loves elbows-in pressing and smart exercise selection.<\/span><\/li>\n
  • Daily \u201cspine hygiene\u201d (hangs, gentle traction, rolling) pays off fast.<\/span><\/li>\n
  • For candy season: plan a discrete splurge, donate the rest, and reset.<\/span><\/li>\n
  • Empty the \u201ccarb buckets\u201d (training + fasting) before big-carb events.<\/span><\/li>\n
  • Meaning-making matters: channel grief\/stress into purposeful action.<\/span><\/li>\n<\/ul>\n

    Turning Setbacks into Comebacks with Trainer Ben Sterling (Ep. 169)<\/h2>\n