January 15th, aka ‘Blue Monday’ is dubbed as the most depressing day of the year. Extremely subjective - yes, but in all honestly, I felt it.
Now rather than succumbing to the idea of a universally dismal day, I want to focus on embracing the opportunity to level up on well-being throughout the month and beyond.
Obstacle 1: “I never know what to do in my workouts” “I get bored”
Speaking straight facts here, we have more knowledge and resources at our disposal than ever before. This is a double edged sword as increased information circulates, so does the fluffy, fad, and non-scientifically backed info too. My tip to you, is to set some time aside to research fitness professionals, gyms, businesses that feel aligned to you. If you are the sort of person who enjoys different forms of training, then try not to put yourself into a box. For example, “I am going to train at the gym x5 days per week”. If you are only used to training x2 per week, then training 5 days may be unrealistic. Keep it dynamic but maintaining your x 2 gym based workouts, add a weekly beach volleyball session with your friends, a yoga class, and a boxing class. Now you have a weekly schedule that won’t feel stagnant and doesn’t require you to have a plan for all 5.
Obstacle 2: “I run out of time to train” “work is too busy”
There are endless options and possibilities, find what works for all versions of you. Things happen, plans change, that is life. My tip for you here is to create a plan A, B, and C.
For example: Your goal may be to increase strength. Building strength requires resistance training so following a gym program is probably best suited (Plan A = going to the gym). Plan B, is if you have run out of time to get to the gym, try an at-home session instead. This workout could utilise bodyweight, banded, and/ or free weight movements. If you are not feeling motivated to do it at home, then put on a YouTube home workout to follow. Plan C is if all else fail. When you reach plan C, it is an option that ensures you just get SOMETHING done. Maybe it’s replying to emails while you walk around the block, a quick run, or stretch. Plan C is movement that doesn’t require any preparation, with no external factors restricting you from completing it.
Write it out if you know you have a busy week coming up.
Plan A: Upper body push session (gym)
Plan B: On-demand Pilates session (home)
Plan C: Walk and catch up on emails, bill payments, family calls (around the park)
Obstacle 3: “My diet is the first to go”
The simpler something is, the easier it is to follow. So try to find ways to simplify and streamline your meals/ diet. Try meal prepping, ordering nutritional pre-made meals, finding a meal plan to follow.
Meal prepping requires some time investment, so start by just preparing your breakfast for the next 2-3 days. A go-to for me when I am busy is overnight oats, yoghurt, fruit + granola, or protein shake + fruit.
When cooking at home, choose meals that have a quick turnaround. I am a sucker for googling “15 minute quick lunch/ dinner recipes” and make extra for the next day. Prepping roast vegetables, boiled eggs, and cooked rice are all good ways to ensure you’ll have something in the fridge ready to go. I then have some of my favourite condiments stocked, so all I need to do is throw spinach, roast veggies, rice, and egg into a bowl and I am good to rock n roll.
