Top 10 Fitness Tips from PT Elliott Drew
Sunday afternoon comes around again, another week gone and our beloved weekend is nearly over. Now we start to either feel our motivation kick in for a killer new week, or… we start to dread Monday. Naturally we’re so quick to think negative thoughts about Monday. Back to work, back to school, back to the daily grind! But, it’s important we learn how to shift our thoughts and prepare for a good week. Here are my top 10 tips to start your week in the best way possible!
1. It All Starts With Your Mindset.
Quite simply, be positive! You wont get through Monday in a great mood if you’re constantly telling yourself it’s going to be a bad day. Instead of wishing you had a longer weekend or not wanting to deal with another week, think about all of the great things you could achieve this week. Let’s face it, Mondays aren’t going anywhere any time soon! So we may as well embrace the opportunity to have a new week, a fresh start. Focus on something about the week that excites you!
2. Plan, Plan, Plan!
Organisation is key. One of the easiest and most effective ways to be motivated for a new week is to know exactly where you’re going, what you’re going to achieve and how you’re going to get there. Put 30 minutes away for yourself on a Sunday afternoon where you can schedule the important things. Decide when you’ll do your exercise, put your workouts in your diary, make sure you’re ready for any appointments and know what’s ahead.
3. Prep Your Meals.
Hands down, the easiest way to eat well and feel great is to prepare your meals in advance. Fuelling your body throughout the week with good nutritious foods will keep your energy high and have you feeling great. Do your healthy grocery shop over the weekend and dedicate an hour or less to prepare at least your lunches before Monday. Then each day of the week you can just grab & go! If you know you struggle a lot with meal prep, why not look at a fresh meal delivery service!
4. Clean Space, Clear Mind.
Mess is frustrating, right? An un-tidy or cluttered house can sometimes leave your mind cluttered as well. Try to start Monday with a clean home and work space. You’ll feel refreshed and ready to tackle the week. Plus, no one likes to come home to a list of chores after work each day do they?
You could also try diffusing some essential oils throughout your space for a calming scent and to awaken the mind!
5. Spend Sunday Well.
Make sure you relax for at least a short time on Sunday. You do need your down time! Sunday is usually a day to reset, recover and restore or simply a day to do the things you love! Read a book, lay on the beach, watch a movie. Whatever it might be, even if you can only spare 30 minutes, spend it in your own relaxing way.
6. Sleep Early!
Give yourself a bed time for Sunday evening and try not to scroll through Instagram for 20 minutes before you actually sleep! Try to get at least 7-8 hours sleep every night, but especially right before a new week. You want to wake on Monday feeling fresh and energised, not tired because you stayed up all night watching reality TV! Also try having a 5 or 10 minute full body stretch before you sleep to help relieve tension.
7. Always Make Time On Monday For Physical Activity.
Setting the standard for the week is a great way to make sure the rest of your week goes well. Try not to miss a Monday workout. And when I say ‘workout’, this can be different for everyone! Regardless of how much time you have, fit something in just for your body! It could be anything from a 10 minute power walk before work, a 20 minute HIIT session on your lunch break or an hour of yoga before dinner. Just move your body (especially if you sit at a desk all day!).
8. Set Your Alarm 15 Minutes Earlier On Monday.
There’s nothing worse than starting the day super rushed!! You feel flustered, pushed, did I leave something at home!? Getting up just 10 or 15 minutes earlier than you need to will help you start the day on the right foot, calm & organised. Try not to hit snooze 3 times! Take your time getting ready for the day.
9. Try Basic Meditation!
Even if you think meditation isn’t for you! Just 5 or 10 minutes of quiet time can make you feel so great! Meditation can help quiet your mind, reduce stress & anxiety as well as help to sharpen concentration. The easiest and most basic way to meditate is to simply be present. Sit or lay in a quiet comfortable space. Close your eyes and tune into your surroundings. What do you hear? What do you feel? Does your body feel tight or strained? Then, focus on your breath. Take long deep breaths and feel the air moving from your lungs. You will naturally shift your thoughts to random things, what you have on and what you’re worried about, but bring your focus back to your breath. Try this for just a few minutes and see how you go!
10. And If Monday Doesn’t Go To Plan…
Don’t throw the rest of the week out of the window! Bad days happen, things get in the way and life doesn’t always go to plan. The important thing is that you do your best to stay focused, remain positive and begin fresh again tomorrow.