I hope you are all having a lovely weekend and a restful Sunday. I hate to mention the M word when it’s only Sunday morning, but I would like to share some tips with you, things you can do today to help make your Mondays and your week a little healthier.

  • Plan

I’m sure you’ve heard this before and seen your fill “Meal Prep” photos on Instagram but planning is a HUGE help when trying to eat clean and fit exercise into your life. I know it’s hard to contemplate this on a sleepy Sunday, I often don’t, but it really is well worth it.

  • Food Prep

This doesn’t have to involve a conveyor belt type operation. You can simply sit down and plan out what you’ll have for lunch and dinner for the week. When have time to think and are clear in your mind you’re less likely to make unhealthy choices.

If you are really motivated, you can cook meals for the week, or even just the first couple of days, and pack them up or freeze them. It will help you manage and free up time mid-week.   I’m not great with this to be honest but this is what I try to do;

  • Boil Eggs – I love to snack on eggs so having a stash is really handy. If I’m running late in the mornings eggs are great on the go. I know some people are horrified by the thought of eating cold eggs, sorry!
  • Make a huge pot of Quinoa – It’s so yummy, healthy and versatile. I’ll make a big pot for lunches and add ingredients like basil, tomatoes, olives & feta or quorn and veg or smoked salmon and avocado. You decide.
  • Snack ready – I pre pack my snacks. I love to snack on mixed nuts, pack them up into little bundles of 30-40g and bring one with you each day. Mixed nuts are great handy, high in protein and good fats and delish with a coffee or in a yoghurt with some berries. I always have an apple and a small tub of raw nut butter with me too.
  • Do a shop – Having what’s needed for a clean Monday is vital. Start as you mean to go on, I know it’s cliché but it’s true. If you begin the week eating healthy it really sets you up for the rest of the week.
  • Porridge Prep – I have porridge for breakfast a lot during the week.  I soak the oats in water or almond milk the night before. This saves a little time in the mornings and makes the oats lovely and fluffy. Add some berries, flaked almonds and cinnamon to taste. Scrumptious!


  • Pack Your Bag

Have your gear ready the night before. If you wake up late or unmotivated on a Monday morning this gives you no excuse, the bag is ready to go and this will encourage you. Do this every evening, be ready to move. You never know, some morning you might wake up and want to exercise and your bag will be ready for you. Easy peasy!


  • Work Out On Mondays

I recommend this for two reasons;

  1. Mondays can be tough so the more endorphins we can get our hands on the better. It’s the hardest workout of the week but I always feel so much better after my Monday session.
  2. I find if I don’t work out on a Monday I’m constantly trying to catch up on myself as the week goes on. I try to listen to my body and if I’m tired later in the week I’ll have no problem taking a training rest. If I haven’t trained on Monday this is so much harder to do as I try to follow a 5-6 day workout plan. Get one of your sessions in early and it gives you more freedom later in the week if things crop up.


  • Monday Evening Ease

My husband and I don’t get home until about 9.30pm on Monday evenings so preparing a meal is out of the question. As I mentioned, we aren’t great at prepping food on Sundays so we tend to opt for soup. We always have a big stash of vegan soup from Blazing Salads in the freezer. It’s quick, easy and a very nutritious way to start the week.



I am a true believer in making things happen for you. You have to decide what you want and then work on making it happen.  Give yourself every chance to succeed. Ask for help but don’t rely on anyone else to realise your dreams for you. Set yourself an intention for the week and do your very best to stick with it.


Have a great week,


liz signature