Starting again is often harder than starting for the first time. When you’ve been at the top of your game, or at least at a level where you felt capable and strong, finding yourself back at square one is a bit of a pill to swallow. But here we are.
I’m Matt McArdle, and if you’ve followed Muscles Matter for a while, you know I’m usually the one cheering you on from the sidelines or helping you iron out those stubborn knots on the massage table. I officially qualified as a coach in 2025, and since then, I’ve been dedicated to helping others find their feet. But lately, I’ve had to take a dose of my own medicine.
This week marked the official start of my "comeback" journey. Whether you’re recovering from an injury, coming back from a long break, or just trying to find your motivation again, I wanted to share exactly what my first week looked like: the good, the "boring" admin bits, and the small wins that actually matter.
The Reality Check
Before I lace up my trainers, I have to be honest with myself. One of the biggest things I tell my clients is to assess their current reality without any judgement. It’s so easy to look back at what you used to do and feel frustrated that you aren't there right now. But that doesn't help anyone.
Week 1 isn't about smashing world records; it’s about rebuilding self-trust. It’s about making small commitments and actually keeping them. For me, that meant setting realistic movement goals and getting my nutrition back on track. If you're feeling a bit lost on how to even begin, you might find my Beginner’s Guide to Fat Loss a good place to start.
Monday: Smashing the Goal Early
Monday is always a mental hurdle, isn't it? I started the day with a simple bowl of muesli. Nothing fancy, no "superfood" powders: just solid, reliable fuel.
My main goal for the day was a 45-minute walk. I’ve been talking a lot lately about the 45-minute method, which focuses on getting results without the soul-crushing fatigue of a two-hour gym session. I ended up feeling so good that I smashed my goal and stayed out for 1.5 hours.
There’s something about being outdoors that clears the head. It wasn't about the calories burned (though staying in a deficit was the plan), but about proving to myself that I could show up.
Tuesday: The Power of Community
Tuesday was another 1-hour walk, keeping that momentum going and staying consistent with my calorie deficit. But the highlight of the day was teaching my first exercise class in over a month.
I’ll be honest, I was a bit nervous. When you’ve been away, you wonder if you’ve still "got it." But the moment I walked in, the vibes were absolutely amazing. Being a personal trainer and coach isn’t just about counting reps; it’s about the energy in the room. Seeing everyone give it their all reminded me why I LOVE what I do. It’s that connection that makes the hard work worth it.
Wednesday: Switching Hats to the Therapist
By Wednesday, my role shifted from coach to sports massage therapist. I spent the day focused on injury and recovery work with clients.
This is a huge part of what we do at Muscles Matter. You can train as hard as you like, but if you aren't looking after your soft tissues, you’re going to hit a wall. I worked on several sessions involving soft tissue therapy and deep tissue work. It’s incredibly rewarding to help someone go from being in pain to feeling mobile again. It also served as a good reminder for my own journey: recovery isn't "time off," it’s a vital part of the process.
Thursday: The "Entrepreneur Life" Grind
If you think being a coach is all lifting weights and stretching, let me let you in on a secret: there’s a lot of "boring" stuff behind the scenes. Thursday was a classic "entrepreneur life" day.
I had a call with my accountant (necessary but never exciting), took the car for a wash, and squeezed in more sports massage sessions. But the most exciting part of the day was the research. I’ve been looking into how to structure some brand-new Boxercise classes. I’m currently on the hunt for the perfect venue. I want to create a space where people can sweat, de-stress, and feel part of something. Watch this space!
Friday: Upping the Ante
After focusing heavily on my clients and business for two days, Friday was about getting back to my own movement. I’d rested my legs for a couple of days, so I headed out for another walk, but this time I consciously picked up the pace.
It’s all about those incremental gains. Faster pace, more intention. I finished the day with more client sessions, helping people prep their bodies for the weekend. Whether it’s cupping or a deep tissue massage, seeing clients leave feeling better than they walked in is the best way to end the week.
Why "Starting from Scratch" is a Myth
As I reflect on this first week, I’ve realised that I’m not actually starting from scratch. And neither are you.
Even if you’ve had a massive break, you still have the knowledge, the muscle memory, and the lessons you learned the first time around. You aren't starting from zero; you're starting from experience.
The biggest challenge isn't the physical work; it’s the mental shift of accepting your current starting point. I had to audit my environment: making sure I had the right food in the house and my walking gear ready to go: to reduce the friction. If you make it easy to succeed, you usually will.
My Advice for Your Own Week 1
If you’re reading this and thinking about starting your own comeback, here are a few takeaways from my first seven days:
- Keep it Simple: Don't worry about complex periodisation or high-tech biohacking. Focus on the basics: walk more, eat well, and sleep.
- Keep Your Promises: If you say you’re going for a 20-minute walk, do it. Rebuilding that trust with yourself is more important than the walk itself.
- Find Your "Why" Again: For me, teaching that class on Tuesday reminded me of my passion for helping people. Find what lights that fire for you.
- Accept the "Admin": Whether it’s meal prepping, booking your personal training sessions, or just sorting your kit out, the "boring" prep work is what makes the "exciting" progress possible.
What’s Next?
Week 1 is in the bag. I’ve stayed in my calorie deficit, I’ve moved every day, and I’ve balanced my own goals with my responsibilities to my clients at Muscles Matter.
Next week, the plan is to keep building. I'll be looking more into the Boxercise venue and maybe even introducing some light resistance work. If you're on a similar journey: perhaps you're even exploring how to maintain muscle while using Mounjaro: remember that consistency beats perfection every single time.
So, here’s to the comeback. It’s not always pretty, and it’s definitely not always easy, but it is always worth it.
If you need a bit of help getting started or your body is screaming for some recovery work after your own "Week 1," come and see me. You can check out our services or book a session via the Muscles Matter website.
Let’s get to work!
( Matt)
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