We Go Again

“I’ll start on Monday” is a phrase I here so many times mainly from friends, co-workers and family but rarely from my clients. This specific group of people are the ones declaring the week a write off on Tuesday afternoon because they’ve buckled and eaten a “Pink Jammie” from Greggs while picking up a “healthy” mayo filled chicken and bacon salad from Asda for lunch. But if you think about it in plane black and white it’s not the end of the world is it? Certainly not a reason to bin most of the week off.

THE MINDSET Let’s go back to my opening sentence about how I rarely hear my clients spew out that old cliché “I’ll start on Monday” (the probable reason for this is that I spend around 3 hours per week with each of my 1-2-1 clients and the other 165 hours per week they could be saying anything). I’d like to think that when I work with my clients, we build a new mindset together when it comes to training and nutrition, we agree from day one we’re going to encounter peaks and troughs. How we smooth these peaks and troughs is by using a phrase “we go again”. Every single day is a reset, a fresh start and a reason to keep pushing on our way to reaching the target.

THE WEEKEND This is where it usually goes a bit pear shaped! You know full well you’re going out on Friday night with the girls to “Live, Laugh and Love” or with the lads to stand in a circle and quote Anchor Man at each other absolutely mullered in Wetherspoons. Sunday you have a family lunch planned too; this is a disaster we may as well “start on Monday”.

Quite simply no… We go again, this is the plan. Friday, we save calories, we still eat breakfast and lunch, maybe even a snack or two but most of our calories have been held back to spend on wherever the night takes you. We’ll stay hydrated during the night with actual water and get right back on plan Saturday after a good rest. On Sunday just be mindful, eat with your stomach and not your eyes, if you need to pop a button you’re probably finished. Again, we’re right back on plan as soon as we leave the restaurant, it doesn’t need to be a complete disaster.

Following this mindset, you’ve just reduced your off plan eating and training over the weekend from 100% off plan to less than 50% off plan. Believe it or not this adds up and you’ll soon realise you can manage your nights out, enjoy your social life and still maintain a course to hit your target.

THE REST OF THE WEEK IS HARD TOO… NOW WHAT? Break it down, reset, go again, reset, go again. Monday is always the easiest day, you usually head into work fired up for the week, eat well and attend your scheduled gym session. You’ve nailed it, head home, healthy tea and straight in bed for an early night. Tuesday we’re battling that “Pink Jammie” because you forgot you lunch but its fine, just enjoy it. Use the extra energy in the gym later and back to a healthy meal for tea. Wednesday and Thursday are pretty straight forward, then we hit Friday again, you’ve been “trying all week”, its dress down Friday and there’s cakes everywhere. I suggest you do a little bit of quick math and then decide if you can fit that cake in your current fitness program. If it does… belter! Flick the kettle on and make it an occasion, if not and you really, really, really can’t stop yourself, just eat the cake and go for a walk at lunch then take the dogs out when you get home. Its not a big deal on the grand scale of things when we work on the basis of weekly averages, you’re probably not that far off even with the Pink Jammie and the cake. Saturday morning “We go again”...

It all comes down to averages and playing the long game. It’s no secret that fad diets don’t work, and we all know the best diet is the one you can stick to and be the most consistent with over long periods of time but we’re not here to talk about the specifics. I’m sure there’s another article that will show you what the best diet is if your favourite colour is blue and you can’t eat kangaroo steaks on a Tuesday.

THE PLAN Every day needs to start with a plan, if you don’t plan the day, chances are you won’t complete your tasks. We’ve spoken about breaking your weeks down, now let’s break the day down into the “We go again” mindset. Try to break your day into 3 stages; morning, afternoon and evening. Assign yourself one main objective to complete each section and a couple of smaller tasks that can fit in anywhere that are quick wins.

Morning time, you’re either a morning person or you’re not. If you are, fantastic! Grab breakfast and get into the gym. Get those endorphins flowing and ride that wave of energy all day. If you’re not that’s fine too, you still need to tick boxes so grab breakfast and head into work. Once you’re there, reset “we go again”, its just another day in the office so let’s dodge the Pink Jammies today. We’re just about to clock off when the dread of the gym hangs over us. Reset “we go again”, you’re booked into a class tonight and Mandy is meeting you there. You can’t cancel because you talked her into going, so let’s go, get it boxed off and head home. Turns out you actually enjoyed it and you’re booked onto the next one. Last time now, reset “we go again”, oh there’s nothing left to do, just relax… you’ve completed the days tasks.

WHY IT WORKS We lose focus very quickly and we get bored, sometimes all we need is for you to physically stop and say “we go again”. I use this mantra every single day even when I’m writing my clients programs I know I need to be engaged for it. After every program I complete I literally say “ok, we go again, one more then I can have a cup of tea”.

Nathan Kennedy BRAND AMBASSADOR // PERSONAL TRAINER

Protein shakes & Bars

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COFFEE

WATERMELON COCONUT

Add one heaped scoop to 250ml - 300ml of water, milk or your favourite smoothie. Why not mix things up and add it to your baking or cooking. DIRECTIONS

908g 2.25kg

2019

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BUTTERSCOTCH PEANUT

CHOC MINT

Add 1 serving (30g scoop) to 200-300ml of water, smoothie or juice. Best enjoyed 20-30 minutes before training, post workout and in the morning. Take 2-3 servings per day for maximum results. DIRECTIONS

908g

2019

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VANILLA

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700g

pre-workout

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CHERRY

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250g

CBD

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10ml