I normally write these blogs on a Monday morning.
Not this week.
I actually wrote this yesterday, Sunday lunchtime, and scheduled it to land with you today.
Reason being, I’ve got an absolutely mega Monday.
One of those days where you look at the diary and think…
Yeah, there’s no chance I’m writing a blog in there.
So I got it done yesterday.
And while I was sat there working on a Sunday, I realised something.
I don’t get that horrible Sunday feeling anymore.
You know the one.
It starts when you’re a kid.
You’ve had your Sunday dinner.
You’ve been messing about all weekend.
Then suddenly…
School tomorrow.
Urgh.
Then you grow up.
School becomes work.
Homework becomes emails.
And for plenty of people, around 4 or 5pm on Sunday, that same feeling starts creeping in.
Alarm tomorrow.
Traffic.
School run.
Work.
That meeting.
That bloke who’ll somehow do your head in before you’ve even finished your first coffee.
I feel very fortunate that I don’t really get it anymore.
I love working on Transformation HQ.
I like growing it. Improving it. Trying stuff. Fixing stuff.
Even the bits that do my head in.
I know I’m lucky to be able to say that.
But yesterday got me thinking about something we see ALL the time with health and fitness.
Because Sunday night is also when loads of people make the same promise.
“Right. Back on it tomorrow.”
And here we are.
It’s tomorrow.
So…
How’s it going?
Did you get up when the alarm went off?
Did you have breakfast?
Did you bring some lunch to work?
Have you got a workout booked?
Do you actually know what you’re having for tea tonight?
Or has Monday already turned into one of those days?
You left the house ten minutes late.
Breakfast was whatever you could grab.
Someone brought biscuits into work.
Lunch was a meal deal because there was bugger all in the fridge.
You’ve told yourself you’ll train tonight…
…but you haven’t booked anything.
And by 6pm you’re knackered, hungry and thinking:
“I’ll definitely go tomorrow.”
That’s how it happens.
There’s very rarely some massive disaster that knocks you off track.
Life just gets in the way.
A busy morning here.
A missed workout there.
A takeaway because there’s nothing in.
A couple of drinks Friday.
Then suddenly it’s Sunday again and you’re making exactly the same promise.
“Monday. I’m sorting myself out.”
This is why I think your Monday actually starts on Sunday.
Not with some ridiculous two-hour “Sunday reset”.
You don’t need 14 Tupperware boxes lined up across your kitchen.
You don’t need to spend the evening writing affirmations.
You just need to make a few decisions before you’re tired, hungry and busy.
For example…
Book your actual workouts.
Don’t tell yourself:
“I’m training three times this week.”
That’s not a plan.
Open the app.
Tuesday 6pm.
Thursday 7am.
Saturday 9am.
Booked.
Now something else can’t casually nick those three hours.
Sort Monday’s food.
Again, nothing fancy.
You don’t need to meal prep until Christmas.
Just know what you’re eating.
If you’re taking lunch to work, make it Sunday night.
If Monday night’s dinner needs something taking out of the freezer, take it out.
If you’re going straight from work to Transformation HQ, stick a banana or protein yoghurt in your bag so you’re not absolutely starving when you finish.
Five minutes.
That’s probably saved you from making three crap decisions when you’re hungry.
Get Monday morning ready.
Gym clothes out if you’re training early.
Work stuff sorted.
Water bottle filled.
Breakfast in.
Keys somewhere you can actually find them.
Tiny things.
But Monday morning isn’t the best time to test your organisational skills.
And go to bloody bed.
This one might be the least sexy health and fitness tip I’ve ever given you.
But if you stay up until midnight scrolling through absolute rubbish, then get up at 6am and spend Monday knackered and craving food…
Your week hasn’t exactly had a flying start.
None of this will burn body fat overnight.
It won’t suddenly make you fit.
And putting your trainers by the door isn’t going to give you a six-pack.
That’s not the point.
The point is you’re making the stuff that does work easier to actually do.
Because you probably already know what you need to do.
Train regularly.
Walk more.
Eat decent food most of the time.
Get enough protein.
Sleep properly.
Do it for long enough.
The problem is rarely knowing that.
The problem is doing it on a wet Tuesday in November when work has been mental, the kids need picking up and there’s a pizza menu sitting on the kitchen side.
That’s where getting organised wins.
Not motivation.
Make the right thing the easy thing.
And here’s the bit people underestimate.
One organised Sunday won’t change much.
But do this most Sundays for the next six months and think about what happens.
That’s roughly 26 weeks.
If you train three times a week, that’s potentially 78 workouts.
If you get an extra 2,000 steps a day, that’s around 360,000 extra steps.
If having your food sorted stops just two random takeaways or meal deals a week, that’s 52 times you’ve made a better choice without needing any heroic willpower.
Now we’re getting somewhere.
You get stronger.
You get fitter.
Your clothes start fitting differently.
You lose some body fat.
You stop feeling shattered all the time.
And you haven’t done anything extreme.
You’ve just stopped leaving everything to Monday Morning You.
So if today’s already gone a bit sideways, don’t write the week off.
That’s another daft habit people have.
“Well, Monday’s gone now. I’ll start again next week.”
No.
It’s Monday lunchtime.
You’ve got loads of week left.
Do one thing when you finish reading this.
Book your next workout.
Then tonight, spend ten minutes making tomorrow easier.
That’s it.
As for me, I’m somewhere in the middle of the mega Monday I knew was coming.
But at least I didn’t have to write this bloody blog.
Sunday Ryan sorted that.
Monday Ryan owes him one.
-Ryan
P.S
If every Monday seems to start with “right, I really need to sort myself out”, you probably don’t need another Monday.
You need a proper plan, some accountability and someone making sure you actually stick to it.
If you fancy seeing how we do that at Transformation HQ, hit the button below and ask your local Head Coach for a bit more info.
No pressure.
Just see if it sounds like something that could work for you.
Find Out More 👋