5 Simple Plug-ins to Start Your Week Strong 🔌

No gimmicks. No fancy contraptions. No excessive 26 step routines.

Not a full reset. Not a “new week, new me” high pressure situation destined to fail. Especially as we enter into a new month. Where we often fall into the trap of thinking we need anentire identity rehaul, in order to make up for things we did or didn’t do in January. You don’t need to start over because life happened. Missed training, imperfect meals, lower energy weeks, dips in motivation; none of these erases progress unless you allow the all or nothing mindset to stop you completely.

Motivation comes and goes. Systems, routines and the ability to adapt, are what actually carry you forward. Which is why I want to suggest that this week, we plan for a week that is less than perfect. We focus on the lowest hanging fruit. Thinking about what can I do this week to improve by 1% or maintain on my situation from last week. We don’t need to set a perfect plan of action, or prepare for that. Because if the plan only works for a week you are rested, motivated, high energy, low stress….

It serves you at no other time. Which means it’s basically useless, as we spend most of our time not living out that dream week scenario. Who remembers that famous scene on the Barbie movie? Where she starts going about her routine as normal in her perfectly curated life….for it then to start crumbling apart but by bit…

Poor Margot Robbie doesn’t know what’s hit her.

So instead, let’s strip it back. Not set a huge to do list, but rather an intentions list. With properly thought through actions that are realistic, feel achievable and help build momentum. Rather than setting you up for fall from day one, a few realistic things that genuinely make the week feel better (I know they help me).

5 TIPS TO PLUG INTO YOUR WEEK

1️⃣ Schedule movement like an appointment with yourself. Write in your planned gym sessions, home workouts, classes and hold yourself to it. I bet you don’t tend to skip meetings at work, so keep this commitment to yourself. Make the time ahead of time so when it’s in the diary, it’s more likely to happen.

2️⃣ Plan one proper nourishing meal you’ll enjoy. I like to try a new recipe each week, or whack in a firm favourite that I know I can do with minimal brain power. It naturally encourages us to be more aware/mindful of our food choices. I like to think about the addition method. Rather than thinking how can I eat less, make this less sugary, less carb heavy, less “insert other adjective”, how can you add more to that meal?

More nutrition. More volume. More fibre. More protein. More satisfying. More connection and presence during. More well prepared.

3️⃣ On that note….meal prep. It doesn’t need to be a marathon effort with military like Tupperware (unless that’s your vibe and works for you 🫡). Take the time to PREP in whatever way suits you. A food shop, meal list, plan your lunches to take to work, cut veggies ahead of time. Things that ultimately give you time back. Can you make an extra portion of your evening meal for lunch the next day? Or stock the freezer with some nutritional friendly, convenient options if meal prep gives you the ick?

4️⃣ Block time for sleep support. Eek guilty. This could look like a consistent phone down, wind down, bed time 4x a week. Then, once that’s manageable, extend it to 5x nights etc. You don’t need a multi step process, just something that genuinely encourages rest. You might find your brain is in a state of high stress or stimulated a lot after work, so finding actions or things to do that bring about a more calm state before bed. Again, as with most things it has to be relevant to you and work in with your current lifestyle. For example, if you work shifts, late night or have young children, there is no point turning to a 21 year old fitness influencer for support or tricks of the trade 👀🙄

5️⃣ Book in something that boosts DEEP health on other levels. Social relationships, mental, environmental. Whatever that looks like for you; Cleaning, therapy, call a pal, crafts, a hobby. Make it personal to you and something you enjoy or value enough to be consistent with. Might take a bittttt of practice, but the more you encourage this sort of thing in your day to day, the more accepted and normal it feels.

** bonus for my neurodivergent folks. 6️⃣Colour code. Make it pretty. Make it attractive. Trigger that dopamine response in whatever you’re doing.

These things get overlooked because they don’t feel “productive”… but they’re the foundation of feeling better, moving better and consistency. The simple things really do work, so start on building a strong base before looking to get fancy with recovery tools, ice baths or supplements.

And this is exactly how I work with my VIP clients 🤍 We set manageable, meaningful, personalised tasks that fit into their life. So wellness and fitness supports them, instead of overwhelming

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If you want your weeks to feel calmer, more intentional, and actually doable, my DMs are always open. Send me a DM on instagram, or on my website chat function, I reply to all enquiries personally and happy to help with any questions you might have.

What are you adding into your diary to set yourself up this week? Let me know ⬇️