Train Smart, Work Smart

Often our main focus for work is setting up the business, getting the marketing right, onboarding new clients, ensuring our services are sound etc.

Whilst less often we focus on sleep, nutrition, exercise and daily movement which can help keep the business running and reduce overwhelm, fatigue and burnout.

This is because our taking care of ourselves usually gets put last on our to-do list.

We’ll make sure all jobs are done, and everyone is taken care of whilst sparing ourselves.

But something we love to get across is that we “must fit our oxygen mask before helping others”, as we are no good to the business or anyone else if we are tired, burnt-out, lacking energy, snappy and in ill health.

This may be because the fitness industry puts pressure on us to be the best we can be all the time and that we need to go “all in” with our health and do everything perfectly, but this isn’t true.

If we can do just 1 small thing each day to take better care of ourselves it’d add up over the weeks and months and make a huge difference!

This is where we introduce non-negotiables to our clients and say to pick 1-2 of the habits below which take the smallest amount of effort, but would give a big reward when repeated each day.

Non-Negotiable Examples:
– 3 Structured meals a day
– 3 Training sessions a week
– Focus on high-quality sleep routine e.g. reduced caffeine, alcohol, food, and screen time before bed.
– Only snack on fruit or proteins
– 30-50g protein each meal
– 2-3 Plants per meal
– Mixture of carbs/fats in each meal
– 4-5 Glasses/bottles of water a day
– 6,000 steps minimum a day
– 2mins of movement every 2 hours
– 10mins of mobility work

How to work them into your life:
– Pick 1-2 of the above (or something similar that comes to mind) which is a current “weakness” in your day-to-day life.
– Now we want to make sure they are indestructible – meaning you can do them every day no matter what life throws at you.
– To do this, think of everything that could go wrong with your day and how it may affect your 3 non-negotiables.
– And now think of ways to get around it and make sure they will get done.

You should now have 1-2 non-negotiable habits which are indestructible and will be achieved every day no matter what.

So our task for you now is to keep accountable to them and work through them until they become a habit that is as easy as brushing our teeth.

Let us know how things go!

Georgina Creed
Personal Trainer and Employee Wellbeing Coach
Unit One Academy