In an ideal world, it would be great if you could finish your one hour training session and not have to think about your posture, activity level or food until your next session.
In reality, if you are training 2-4 times a week for one hour, the other 20-22 hours can easily override any progress made in your training sessions if good habits are not PRACTISED.
The key word here is practise! Do not expect everything to fall into place perfectly but do not underestimate how you can make a positive impact on your health and wellbeing through the accumulation of good intentions and actions.
So, here are a few things you can do that may not seem like much but can have a great impact on your overall health and wellbeing from the simple fact that you do these things over and over again to be PRACTISED.
Sleep – On average, we are recommend to get 7 hours of sleep a day, a lot of people sleep on their side which can create shoulder discomfort. Try sleeping on your back so you are not putting the stress on one side of your body, it may be hard at first because you are so use to sleeping in one position, but with practise it will become your go-to sleeping position and will help prevent any future shoulder stiffness.
Take breaks between tasks – It’s easy to get so into your day to day work before realising you have been in the same position for 4 hours! Research shows that you are more likely to see progress in your mobility by spending 5-10 minutes throughout your day working on your mobility. This can be anything from a walk, stretching or doing some soft tissue work. Anything to get you off the chair/sofa for a bit. Aim to do this three times a day and if you only manage to do it once a day that’s still better than nothing! The break from your desk will also help with managing stress which can also have an impact on maintaining motivation.
To make it even easier here are some mobility exercises you can do at your desk:
Organisation – Most people know what’s good and bad when it comes to food and when people make the right choices, they see the difference in both how they feel and what they see on the scales. The problem is usually the consistency of sticking to the good habits. Practising ways to stay at a calorie deficit or a maintenance (depending on your goal) is in my opinion the hardest thing to get correct which is why it takes the most organisation.
MyFitnessPal is a great tool to take a lot of the work off your hands by simply giving you a calorie allowance as well as a library of different foods and the calories they contain. This is great to use in situations when you don’t have time to cook or prep a meal but instead might get a take-away. Rather than looking at this as a problem, use MyFitnessPal to see how many calories you have left on your allowance and pick something that fits into it.
It’s very rare that you will have a perfect week but as long as you’re practising and aiming to get better and better in all of the above alongside your training, then you will have a better chance at maintaining motivation, reducing injury and having a positive impact on your overall health and wellbeing.