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Manage your mid week slump

This is the time of the week where you hit your wall at work and it brings the inescapable urge to just run back to bed and forget the world exists with its meetings and deadlines. You don’t want to even think about training today because in your mind you’re already in your pajamas. Exercising is a decision you have to make each day, you’re making a new commitment to yourself each day and breaking one every time you decide to skip a workout. We’ve all been there, fighting the battle to put in the effort when the temperature is dropping faster than your motivation; try something below to help you manage your slump and finish the week strong.

Don’t skip breakfast!

Breakfast is the key to your metabolic engine so you better not have skipped it today! It gets everything in your body warmed up and ready to go for the day. Your metabolism can change with your diet and activity but if you’re eating a good breakfast you will usually eat less through the day. Plus, having breakfast will help to control your blood sugar and insulin levels. Skipping breakfast all together is not going to do anything for your weight loss, it will just leave you sluggish and without energy which is going to add to your drained mid-week slump feeling. You’ll be more likely to skip your workout and more likely to binge later in the afternoon.

Try having a green tea. With less caffeine than a cup of coffee, it can give you an afternoon pick-me-up without keeping you awake all night. Plus, its nutritional benefits will last long after your mid-week meltdown. 

Switch up your routine

If you’ve been doing the same exercises for the last few months than it’s time to change up your workouts. Your muscles can become bored with the same old workout, making your regular routine less effective. Exercise shouldn’t be boring!! Mid-week is the perfect time to step out of your comfort zone and give your body a surprise. High Intensity Interval Training (HIIT) is a great way to burn body fat and wake your routine up. It can be as easy as alternating your walking and running intervals. Other ways to boost your mid-week workout is to add weight to your exercises or try something new like a dance or spin class. 

Take a friend

If you’re working out alone it’s a lot easier to give into your slump and skip your training. Unless you have a mountain of motivation, having a like-minded person training with you is one of the keys to pushing you over your mid-week hurdle and beyond. 

Having someone to train with is a great way to keep you accountable because you won’t want to let them down after convincing them to train with you. Training with someone is going to motivate you to run that little bit further because you will push each other in a positive way. 


We can’t control everything in our day but we can control how we and the decisions we make, including whether we train or not. Keep focused on why you started training. Stick post-it notes up with quotes, mantras or goals so they are always in front of you. If you can see your goal, you’ll be less likely to ditch it so easily. The key to managing your mid-week slump is really just managing your motivation levels. Make a plan, stick to your to-do list and limit the time you spend in front of a screen. Push through today for an easier tomorrow!!


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