So, we’ve made it through Week 2. If Week 1 was all about finding my feet and setting the intention, Week 2 was the reality check. It was the "life gets in the way" week where the calendar starts filling up, the inbox starts overflowing, and the temptation to just sit on the sofa and call it a day becomes very, very real.
I’m Matt, and if you’ve been following along, you know I’m currently on a "comeback journey." I’ve spent years helping others as a sports massage therapist and, since qualifying in 2025, as an online coach and personal trainer. But even for those of us in the industry, staying on track isn't always a walk in the park.
This week’s theme was pretty much "Admin, Work, Exercise, Repeat." It wasn't glamorous, but it was productive. Here is the lowdown on how I navigated the chaos.
Starting Strong: The Power of the Walk
I’m a big believer that you don’t always need a high-intensity session to make progress. Sometimes, just getting out of the house is the win you need. On Monday, Tuesday, and Wednesday last week, I made sure to get a solid walk in.
There’s something about the fresh air that clears the mental fog, especially when I know I have a mountain of admin waiting for me at the desk. On Monday, it was a bit of a struggle to get out the door, but by Wednesday, it felt like a non-negotiable part of my morning routine. It’s not about the calories burned; it’s about the habit of movement.
Tuesday Night Circuits
While the walks kept me steady, Tuesday night was where I got a proper change of pace. I coached a circuit class, and let me tell you, it was exactly what I needed. When you spend a lot of your day coaching others or working one-on-one in sports massage, stepping into “coach mode” in a different setting is a nice change, and it still gets me moving.
Now, just to be clear, it’s not one of those “redline” sessions and it’s definitely not high intensity. No burpees, no kettlebell swings, none of that. It’s more steady, consistent work where you keep moving, get a sweat on, and leave feeling better than when you walked in. And honestly, that’s the sweet spot for me a lot of the time. I left feeling tired in a good way and mentally sharper than I’d been all day.
Lego Therapy and the Great Purge
Now, this might sound a bit random, but a big part of my week wasn't spent in the gym, it was spent decluttering. I’m calling it "Lego therapy." There is something incredibly therapeutic about sorting through small things and putting them in their rightful place.
I decided it was time for a massive pots-and-pans purge in the kitchen. You know how it is, you end up with three different lids that don't fit anything and a frying pan that’s seen better days. Clearing that out felt like clearing out my brain. I also spent some time sorting through my coaching gear and equipment.
I’ve found that if my environment is cluttered, my head is cluttered. If I want to be a top-tier coach for my clients at Muscles Matter, I need to have my own space in order. It’s all part of the discipline. A clear kitchen leads to better meal prep, and better meal prep leads to better results. It's all connected.
The Thursday Admin Avalanche
Thursday was the day the "work" part of the "Admin, Work, Exercise, Repeat" cycle really hit home. It was a heavy admin day. We’re talking emails, client programming, updating the blog, and managing the backend of the business.
It’s easy to look at a day like that and think, "Well, I guess I’m not exercising today." It’s a trap I’ve fallen into many times before. When you’re staring at a screen for eight hours, the last thing you want to do is go to a gym. But I knew if I stayed completely sedentary, I’d end the day feeling sluggish and grumpy.
So, I had to get creative.
The Secret Weapon: 3 Mini-Workouts
Because I was busy with clients and admin all day, I didn't have a dedicated hour to hit the weights. Instead, I used a technique I often recommend to my own busy clients: the mini-workout.
I managed to squeeze in three mini-workouts between client sessions throughout the day. We’re talking 10 to 15 minutes of bodyweight movements, squats, lunges, and some mobility work.
- Morning Break: 10 minutes of mobility to open up the hips after sitting.
- Lunch Break: 15 minutes of air squats and push-ups to get the blood flowing.
- Afternoon Gap: 10 minutes of core work before the final stretch of admin.
It’s amazing what these little bursts can do. They kept my energy levels up and made sure I didn't feel like a total "desk potato" by 5 PM. It just goes to show that "no time" is usually just an excuse, you can always find ten minutes if you’re honest with yourself.
Giving Back: The Weekend Mission
The weekend took a slightly different turn. While I’m focused on my fitness comeback, I also think it’s important to stay connected to things that matter outside of the gym. This weekend, I volunteered for a dog charity.
My mission was to transport a foster dog to their new home. It was a long drive, but honestly, it was one of the most rewarding parts of my week. Seeing a dog head off to a fresh start is a great reminder of why we do what we do, helping others (whether they have two legs or four) reach a better place.
It was a bit of a "soul-cleansing" experience. It took me away from the "me-centric" focus of my own training and reminded me of the bigger picture. Plus, spending time with dogs is basically a form of stress relief, right?
Reflections on Week 2
Looking back at the week, it wasn't a "perfect" training week. I didn't hit a new personal best on the bench press, and I didn't run a marathon. But I stayed consistent.
I walked when I could, I pushed myself in that circuit class, I sorted my environment, and I found ways to move even when the admin was piling up. That’s the reality of a comeback. It’s not about being perfect; it’s about showing up even when you’re busy.
As I move into Week 3, the goal is to keep this momentum. I want to build on the structure I’ve started to create. I’m feeling more like myself every day, and I’m ready to see what the next week brings.
If you’re struggling to find time for yourself in a busy week, remember those mini-workouts. Don't wait for the perfect hour-long window that might never come. Take the ten minutes you have right now. Your body (and your mind) will thank you for it.
Until next week, keep moving!
Cheers,
Matt
Please note: The views and advice shared in this blog are my personal opinions based on my experience and are not intended as medical fact or professional medical advice. For more information on our policies, please visit our Health & Safety Disclaimer or Terms & Conditions.
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