5 Ways to Win Your Week (So You’re Not Starting Over Every Monday)
- Philip Gonçalves
- Jun 2
- 2 min read
“I’ll Start Again on Monday…”
We’ve all said it. After a weekend of takeaways, skipped workouts, or a few too many drinks, Monday feels like a fresh start. But what if you didn’t need to keep starting over? What if this week could be the one where you actually built momentum — and kept it?
Here are 5 simple, actionable tips to help you win your week — so Monday becomes a checkpoint, not a reset button.
1. Start with a Sunday Reset
Most people treat Sunday like a write-off. But a 30-minute reset can change your whole week.
✅ Plan your meals (or just write down 3 dinners)
✅ Schedule your workouts in your calendar
✅ Get to bed early
You don’t need perfection — just a plan. A small effort on Sunday stops the “winging it” cycle that leads to poor choices by Wednesday.
2. Train Early in the Week
Your week only gets busier. If your workouts are always “later in the week,” they often get pushed aside. That’s why at Coopers Hill, we recommend training on Monday or Tuesday — this helps build momentum for the rest of the week.
Early-week training:
💪 Boosts motivation
🧠 Reinforces healthy choices
✅ Creates quick wins
Momentum breeds confidence. And confidence leads to consistency.
3. Keep Nutrition Simple (and Repeatable)
Don’t overhaul your diet every week. Instead, focus on repeatable basics:
A high-protein breakfast
A go-to lunch you enjoy (salad + protein, wrap + veg, etc.)
Evening meals you can prep quickly
Repetition isn’t boring — it’s efficient. Most of our members rotate 2–3 meals per meal type during the week and see great results. The simpler your system, the more likely you’ll stick with it.
4. Stay Accountable to Something
Whether it’s a coach, a calendar, or a WhatsApp group — accountability is the glue that holds your goals together.
When you're part of a group or program (like our 6-Week Challenge), you're more likely to:
Show up, even on tough days
Stick to your food plan
Think twice before skipping workouts
When you're only accountable to yourself, it's easier to negotiate your way out of progress.
5. Don’t Let One Slip-Up Become a Spiral
One takeaway, missed workout, or unplanned drink doesn’t undo your progress — but the story you tell yourself afterwards might.
Instead of “I’ve ruined it,” try: “That’s one meal. My next one is back on track.”
“That session didn’t happen, but tomorrow’s will.”
“Progress isn’t perfect. It’s persistent.”
This mindset shift helps our members stay consistent — and it's why they build habits that actually stick.
Final Thoughts
You don’t need a new plan every Monday — you need a better approach the week before.
Winning your week isn’t about being perfect. It’s about planning ahead, taking small consistent actions, and refusing to quit just because one thing didn’t go to plan.
If you want support, structure and a real plan that works with your life — our Small Group Personal Training Challenge in Englefield Green might be exactly what you need.
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