Having been in the fitness industry for many years now (about 16 years), I've worked in many gyms. As a Group Fitness Instructor you tend to get around a fair bit (not in that way so hold your judgement ;) )
In pretty much every single gym that I have worked at, Monday, Tuesday and Wednesday are crazy busy and then Thursday hits. Thursday is ALWAYS the quietest day of the week with class attendance. Friday, Saturday and Sunday continue to be just as average. There's a reason why.....
Too many people see exercise as a means for punishment for the poor food choices they made and perhaps the lack of exercise that they did on the weekend. On Sunday night they are feeling guilty, kick themselves around (mentally not physically) and vow to make up for it starting Monday. They plan their week out and use the gym and their food choices as a way for 'making up' for every bad choice that they made on the weekend. They go to the gym, smash themselves, then wake up Thursday morning feeling as though they have been hit by a bus, followed by a semi-trailer, followed by a freight train.
Rest day Thursday often then turns in to rest day Friday. On the off chance they might still go on Friday but it's serious struggle town. Then on the weekend they take complete rest days whilst their nutrition goes completely off the wagon.
Does this sound familiar????
Exercise and nutrition should never be used as punishment for poor choices. In the past I have spoken about the emotional connection that so many people have to food and exercise. Using these things as punishment just further reinforces this connection.
Think about this.......
It is actually a blessing to be able to exercise. To be physically capable of exercising, to be able to 'make' the time to exercise (yes I said make because you never 'find' time in a pair of pants that you're about to put into the wash) and it is also a blessing to be able to adjust your financial state to be able to afford to go to a gym. It is also a massive blessing to be able to live in a country where you have access to so many healthy vegetables, fruits and good quality carbohydrates. All of these things are blessings and so we need to be grateful for them rather than using them as tools of punishment.
We all screw up. Yes, even the most dedicated and motivated people stray from their exercise and nutrition plans. NO ONE ON THIS EARTH IS PERFECT!!! Read.....that.....again......
It's time to stop punishing yourself!!!!
You can have a fresh start on a Monday, that is perfectly ok, but it is not punishment. So ease into the week gently.
Here's a few tips to help you find a bit more balance:
* Look after your body by making sure you stretch and recover rather than waiting until you can hardly walk before you take some time to stretch.
* Set your plan for the week, including the weekend. Add in a day or two that you are specifically choosing for active recovery.
* Work hard when you do train, but don't kill yourself.
* Instead of having total rest days, select days that you will take active recovery days. These are the ones where you do a yoga class, pilates or maybe even take a walk.
* Be grateful for the times when you are able to exercise.
* Make sure you pick the days when you know you are most likely to go off track and exercise on those days. For most people, this is the weekend. After you've exercised, you feel so much better and more motivated to fill your body up with great nutrition.
* Know that your fatigue at the end of the day after work is more likely to be mental fatigue so don't use that as an excuse for not going to the gym if that's what you planned to do.
* If you've planned a session and you're questioning whether or not you should go, just go anyway. Even if you have to tone things down and spend some time doing active recovery.
All of these things will help you to reduce the emotional connection that you have to nutrition and exercise. I honestly believe that this is the greatest thing that will help you not only achieve your goals but maintain great results for the rest of your life without feeling as though you are in struggle town on a regular basis.
This is why I focus so heavily on mindset in my Six Week Goddess Coaching Program which I have decided to keep at $150 for now. I have had such a great response to the program at this price and seen massive changes in my clients so I would love to continue to make it a program that is affordable for many people. Interested? Simply send me a message on my website, Facebook or Instagram!
If there's anything you want to learn more about or want me to write about please don't hesitate to let me know! I'd love to know what you want to know!!
Until next time,
Kris xx