Monday Motivation

The world is your gym by Laura Scanlon

Its Monday again, a new week, a new challenge, a new workout, whatever it is you like to do on a Monday in a positive sense, keep it up. Nothing makes a week ahead a little bit easier than a plan or a goal. Its the old saying 'Never miss a Monday workout' but genuinely I totally agree with it. It just sets you up for the week and I find it helps keep you on track. It doesnt have to be a big gym session and not being a member of a gym, or having a personal trainer just won't make the cut with me to make an excuse not to exercise. A leisurely stroll also won't cut it but at least you are out getting fresh air. I am talking about taking advantage of what is around you. Now I know how lucky I am to live in a place that has 6 months of amazing weather and beautiful surroundings but the local park near you has just want you need to do a really good full body workout. Do not underestimate the power of a body weight workout. The options are endless to what you can do, the variations of workouts and the sheer feeling of achievement when you have done 5 rounds and are sweating profusely. Take a park bench for example, here is what you can do with it 

  1. Push ups
  2. Tricep dips
  3. Squat
  4. Single leg squat
  5. Box jumps
  6. Plank hold
  7. Toe taps
  8. Plank twists
  9. V-ups
  10. Decline push ups
  11. Plank glute kicks
  12. Bunny hops
  13. Mountain climbers 


The world is your gym. If its not a park bench, it could be a set of steps, a hill, just be creative, like me in this picture ;)


I could probably keep going but you get my point. Not to mention doing some sprints in a workout and boom, there you have a serious fat burner workout. Here is one I put together just so you REALLy have no excuse ;)

Park Bench Workout

- 5 Rounds with a walk back recovery 

  • Squat X 20
  • Push up X 15
  • Bench jumps X 20
  • Mountain climbers X 20
  • 100m sprint
  • Walk back recovery and repeat X 5


Let me know if you give it a shot by commenting below.

Laura x


Monday Motivation (does it really work) by Laura Scanlon

To me life is very much about balance. I don't deprive myself yet when I need to have willpower I mainly turn it up a notch with my training more so than my food. When I talk about food I'm really talking about my very very bad sweet tooth. I find it really hard when it comes to willpower and not having the chocolate bar or the bag of jellies, but I do have the power to know I need to kick my ass in the gym or the track, so that to me is good balance. In terms of real food like breakfast, lunch & dinner, I am pretty good. On a Monday I know that if I start well with food choices I will continue on well, its a simple analogy that almost tricks the mind and gets your good willpower in motion. My boyfriend has amazing willpower when it comes to food and that really comes in handy when I need a kick in the you know what. If I see him reaching for the salad I am more likely to make that choice also.

 So when I see the weekly "Monday Motivation" pictures that people post on instagram (and me also) I actually do find them really motivating, because if the girl I admire or look up to is eating well or hitting the gym then I want to also. I dont want to miss out on feeling good in body and mind on a Monday. I mean everyone needs a little nudge every now and again and thats fine but I find when I see my instagram feed flooded with healthy food and fit bodies it does give me the boost I need to reach for a protein filled salad rather than a big fresh crispy hot breaded chicken roll (as I salivate writing) but no in all seriousness you are going to feel so much better in body and mind when you start a Monday with healthy food choices and hopefully you will exercise too. Its one of those sayings that you hear all the time and couldn't be more true, those endorphins after a sweaty session, you just cannot beat. So why would you not want to start your week off feeling amazing, especially if you had one or two too many treats over the weekend. Let's keep this Monday motivation thing up I say, hell, lets keep the mid week motivation vibe going also, because we are all in this together so lets help each other be best versions of ourselves.

Laura x