Just 3 things W/E 10/5/20

Happy Sunday! Time for another 3 things to (hopefully) make the coming week a little better.

Structure = progress

The difference between those making progress with their fitness goals just now and those who aren’t is coming down to routines. Over the last few weeks I’ve noticed that the clients who are making progress (and I include maintaining the progress they made pre-lockdown in that group) are those who have built exercise times and meal plans into their days.

It’s easy to let these things slide, to skip workouts and be less structured about what and when you eat, but that’s where problems lie. It is difficult at the moment, we don’t have the ability to get into the gym, or easily pop out for good food, and most of us don’t have the same structure to our days that we did before. But we do have the power to choose to put structures and routines in place.

It seems counterintuitive to think that more structure will free us up, but we are a species that loves structure and routine. We like knowing what is ahead, that there is a familiarity to our days. When that isn’t there, we feel stressed and anxious about what is coming. I think this is why so many people are struggling with the uncertainty about how long this is going to go on for, and how things are going to be after. We just don’t know, we can’t know because it’s never been experienced before.

But we can choose how we build our small part of the world, and put some structure into our days.

  • Get up and go to bed at the same times each day.
  • Have set meal times.
  • Plan those meals, and get the prep done.
  • Schedule time for your workouts, they could be 10 minutes, they could be 60, but plan them.
  • Make times for all the other things you need/ want to do each day.
  • Then stick to the schedule you set.

I promise it’ll make things easier.

Time to get more creative

One of the things I’m really enjoying about this time, is the opportunity to rethink some training ideas and get more creative with solutions to problems. It’s also a great chance for me to improve how I communicate those ideas. Like everyone, I have a tendency to stick with what I know, to get stuck in my ways a bit too much. But training people solely online means I have to improve my ability to work around issues and explain clearly. I admit, I still have a lot of work to do…

With your training, there is a load of things you don’t have access to right now, how are you working around those limitations? Are you ignoring the gaps? Or are you finding workarounds?

Here are a couple of exercise alternatives I shared this week to help add a little more variety into your training sessions.

No leg extension? No problem.

Missing the landmine press? Or got cranky shoulders? Try this press.

Maintenance = progress

When you achieve the fat loss target you’ve set, or added the muscle mass you want, or improved your fitness levels to the standard you need, is not for them to disappear, it’s to maintain them as long as you can.

If you are managing to maintain the progress you had made pre=lockdown, then it’s shows how much you’ve learnt about the habits and skills you need to succeed in your fat loss goals, It is the ultimate sign of achieving your goals – to be able to maintain your results after you get where you want to be.

If you are struggling to maintain the majority of your pre-corona results, look at the habits and skills that got you there, and look at what is missing from that now. Then it’s just a case of follow todays first point to get back on track with your habits.


Stay healthy,


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