Merry Christmas 🎄

Ello,

Merry Christmas, you filthy animals 🎅

I hope your holidays have been full of good food, even better company, and at least one game of Monopoly that ended in tears where you've bankrupted your nan and put your 6-year old nephew in jail without parole 3 times

Now, let’s get real for a second. Whether you’ve been making snow angels in gravy or sampling every cheese in the fridge like it’s an Olympic event, you might be staring at your gym bag thinking, “Where do I even start?” 🫠 

First up, don’t stress

It’s normal to feel a bit off your game after a break. But I’m here to help you shake off the cobwebs and get back into your routine without feeling like you’re being punished for enjoying yourself (because you absolutely should be enjoying yourself, it’s only once a year)

Here’s a step-by-step guide to get back on track effectively, and without it feeling like a punishment 👇

1. Don’t Expect to Pick Up Exactly Where You Left Off

If you’ve had a couple of weeks (or more) off, don’t walk into the gym thinking you’re going to hit PBs on day one. You’ll just hurt yourself or, worse, bruise your ego 🥴

• Start with lighter weights or reduced intensity. Drop the volume by 20-30% for your first week back

• Ease into cardio. If you normally run 5k, start with 3k at a slower pace. Let your body reacclimate

Trust me, this isn’t about taking it easy, it’s about being smart and setting yourself up for sustainable progress 💪

I promise you’ll get back to hitting PBs sooner if you take it easy, than if you push yourself, get injured, and have to take more time off to recover

2. Get Your Routine Sorted Again 🗓️

Christmas probably turned your usual schedule into chaos. Again, this is rightly so

Enjoying your time with family and friends > missing a couple gym sessions

Routine is your best mate when it comes to getting back into training.

• Pick set days and times for your workouts. Consistency beats intensity every time

• Plan your meals ahead. Don’t wing it with random leftovers and Quality Street. Structure = success

• Get your gym bag packed the night before. Reduce the excuses before they even start

3. Prioritise Recovery 🛌

Your body might be feeling a bit like a Christmas pudding; overworked and undernourished. Recovery is key

• Get your sleep back on track. Aim for 7-8 hours minimum

• Stay hydrated. Water is the MVP after all those festive pints and Prosecco

• Stretch and foam roll. Especially if you’re diving back into strength training

4. Set Short-Term Goals

Forget about "I’ll lose 10kg by summer" for now. That’s too far off. Focus on small wins to build momentum

• Hit 3 workouts a week for the next two weeks

• Stick to your nutrition plan Monday through Friday

• Beat your last week’s step count

Little wins add up, and you’ll feel unstoppable in no time

5. Ditch the Guilt, Keep the Momentum 🏃‍♂️ 

A few weeks off doesn’t erase months of progress. It’s not about "making up for" the holidays

Use the energy from the holiday indulgence to fuel your workouts. Christmas cake? Power. Extra roast potatoes? Motivation

6. Accountability is Your Secret Weapon

If you’re struggling to get your head back in the game, lean on someone who can keep you accountable.

• Training buddy? Great

• Coach? Even better

• Me? Perfect

The Bottom Line:
You’ve enjoyed yourself, and that’s a good thing. Life is about balance, not guilt. Now it’s time to show your body some love and get back into a routine that works for you 🙌 

Take it one step at a time, focus on consistency, and remember—it’s a marathon, not a sprint (unless you’re actually training for a marathon, in which case, good luck, legend)

Cheers,
Sheep 🐏

P.S. If you’re ready to level up your post-Christmas comeback, coaching with me can help you hit the ground running. Let’s make 2024 the year you smash your fitness goals. Click here to get started.