Don't Let a Missed Monday Define Your Week

Have you ever missed a Monday workout and thought, "I'll just start again next week"?

You're not alone.

For many people, Monday feels like the day everything has to go perfectly. If you miss your workout, it's easy to feel like you've already failed for the week. But the truth is, one missed workout has very little impact on your progress. It's what you do consistently over weeks, months, and years that creates lasting results.

Life Gets Busy

Between work commitments, family responsibilities, social events, and everything else life throws at us, finding time to exercise isn't always easy.

There will always be days when the gym isn't your top priority—and that's okay.

The key is not allowing one missed session to become a missed week, or even a missed month.

Progress Comes from Consistency, Not Perfection

One of the biggest misconceptions about fitness is that you have to be perfect.

You don't.

Successful fitness journeys are built on consistency, not perfection. Showing up three or four times most weeks will always beat trying to be perfect for one week and then giving up because life got in the way.

Remember:

  • One healthy meal won't transform your body.

  • One workout won't make you fit.

  • One missed session won't ruin your progress.

Your habits are what matter most.

Make Your Health a Priority

It's easy to put yourself last.

Work deadlines, school drop-offs, family commitments, and social plans often take priority. While these are all important, your health deserves a place on that list too.

Regular exercise doesn't just improve your physical health. It can also:

  • Increase your energy levels.

  • Improve your mood and reduce stress.

  • Build strength and confidence.

  • Help you sleep better.

  • Improve your long-term health and wellbeing.

When you prioritise your health, you're better equipped to show up for the people and responsibilities that matter most.

Focus on Building Habits

Instead of aiming for perfection, focus on building habits that fit your lifestyle.

Some simple strategies include:

  • Schedule your workouts like any other important appointment.

  • Keep a realistic training routine you can maintain.

  • Celebrate consistency rather than chasing perfection.

  • If you miss a workout, simply get back on track the next day.

Fitness isn't about never missing a session—it's about always coming back.

Keep Moving Forward

If you didn't make it to the gym on Monday, don't let that be the reason you give up on the rest of your week.

Tuesday, Wednesday, Thursday, Friday, Saturday, and Sunday all count just as much.

Every workout is another step towards becoming stronger, healthier, and more confident.

Remember: Progress isn't made by being perfect—it's made by consistently showing up, even when life gets busy.

At Simon Says You Can, we believe fitness should fit around your life, not the other way around. Our goal is to help you build sustainable habits, stay accountable, and create long-term results that last.

Missed Monday? No worries. Start today. Your future self will thank you. 💪

WHY PROTEIN MATTERS

  • Protein is one of the main macronutrients. It is responsible for repairing, maintaining and building our muscles.

  • Protein will help you with not only repairing but keeping you feeling full.

  • Eat 1.5-2g per KG of your weight daily.

  • Start tracking your protein however it suits you best.

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Deadlifts and lowerback pain

Deadlifts work the following: (Muscles target)

  • Gluteus

  • Quadriceps

  • Hamstrings

  • Erector Spinae

  • Trapezius

  • Levator Scapulae

  • Rhomboids

  • Latissimus dorsi

  • biceps

  • Rectus Abdominis

  • Obliques

When you’re feeling your lowerback:

  • The lowerback muscle, erector spinae should work when doing deadlifts as it is a muscle which should be getting stronger.

  • If you are feeling stress you need to determine if its:

    -Hot/dull= musclular stress

    -cold sharp= nerve/spinal stress.

  • Stiffness/swelling in left and the right of your spine is likely a pump. Pain in the centre of the lower back or in your upper pelvis might mean you should adjust your technique.

  • You may also experience some sensation in your mid or upper back, but this is not associated with injury during dealifts

Things to consider when deadlifting to ensure your lower back isn’t loading up all the work:

  • Are you bracing the core?

  • Are you hinging back far enough?

  • Are you over shooting your hips?

  • Are you rounding your back? Are you pushing with your legs and pulling with your upperbody?

Make sure when you are doing deadlifts you are having adequate recovery between sets.

Weightloss: Energy in VS Energy out

  • Weightloss occurs from either being in a calorie deficit, (Eating less calories) or burning more calories.

  • Unfortunately, most people have full time jobs, kids or have limited time already to train.

  • Rather than getting them doing an extra 1-2 sessions of exercise per day, we can modify the foods which will promote weight loss.

  • Creating better food habits will serve you better long term.

  • A simple example is swapping the pizza for a tin of tuna.

    You cannot outrun a bad diet!

Nutrition tip for weightloss clients!

  • To help clients in a fatloss phase drop weight, simply increase the portions of fibrous carbs and protein during every meal.

  • Both fibre and protein will keep clients more full. It will have less calories in the meal (Veggies are low in calories).

  • This will prevent overeating.

  • So next time you are making something to eat ask yourself:

    — How much protein is in this?

    — How much fibre is in this?

SIMON SAYS you can SIMON SAYS you can

How to keep the weight loss off over Christmas

It all begins with an idea.

Christmas time is upon us! This means more eat, more drink and probably increase our bodyfat. Then everyone comes back in the gym and start to undo all that damage we did over the Christmas period.

So, how do I prevent or minimize gaining excess weight over this period?

Here at SimonSaysYouCan we use a technique called calorie banking. For example if I eat 2000 calories a day and on Sunday I’m going to indulge and eat more than normal, we would get clients save 200-300 calories from Monday-Saturday. This will allow you to have a buffer of 1000-1500 calories and not stress out on Sunday.

but how do I know how many calories i’m eating? & why do calories matter?

Great questions, firstly calories can be measured on an app myfitnesspal, this app will let you set up your daily calories intake as well as track protein,carbohydrates and fats. You can simply scan a barcode or use the search engine on myfitnesspal to determine what the nutritional information of the food has and track the numbers.
Secondly calories are the measurement of energy from food, they can be used interchangeably. So if you consume to much calories/energy and don’t utilize the energy your body will storage the energy for later. This is where the term energy in verse energy out comes from. Also make sure while doing this to keep protein levels high to maintain muscle and also keeping you full longer.

For any questions feel free to message or comment below

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