Overwhelm Action Plan
Simple actions to build momentum - no apps, no spreadsheets, no overthinking.
This is designed to help cut through overwhelm and build momentum and small wins.
It is not the perfect plan for you (scroll to the bottom for more on that).
Movement
Goal: move 2 times or more this week -pick from the below sessions and repeat.
Option A - Walk (10–20 min)
A great option if you’re feeling less than a 5/10
Option B - Home Circuit - 15 Minutes As Many Rounds As Possible
10 squats
10 push-ups (or incline)
10 single-leg glute bridges (10 each side)
30 s plank
10 wall angels
Repeat for 15 minutes
Option C - Gym (30 - 40 min)
3 sets of 10 reps for all movements
Dumbbell Bench Press / DB Row
DB Lunge / DB RDL
DB Bicep Curl / DB Tricep Extension
10-min easy cardio machine to finish
Nutrition
Goal: eat 2–3 protein & vegetable rich meals per day.
Breakfast
Greek yogurt + berries + granola
2–3 eggs + toast
Protein shake + banana
Lunch
Chicken or tofu wrap w salad + fruit
Microwave rice + pre cooked chicken + salad bag
Supermarket protein pot + salad bag + fruit
Dinner
Stir-fry veg + pre-cooked chicken + microwave rice/noodles
Oven meal (fish/chicken + veg + potatoes)
Tortilla chicken pizza (wrap + tomato + cheese + chicken toppings)
Snacks (pick 2/day)
Protein bar
Light Babybel or cheese string
Yoghurt pouch or protein yoghurt
Fruit
Chopped veg
Cottage cheese pot
Repeat meals. Boring is fine - we’re just trying to reduce overwhelm whilst making progress here.
Regenerate
Goal: Improve your recovery and life admin basics. Aim to achieve at least 3 of these:
1 glass of water first thing in the morning and a glass with every meal
Caffeine cut-off circa 4h before intended sleep
Take 10 minutes to plan your meals, training slots, and a fun activity for the next week
Sleep 6+ hours on average
Read for 20 minutes instead of scrolling social media, bonus points if it’s before bedtime/sleep.
Tidy workspace or room.
Have a conversation with a friend
This isn’t a perfect routine or optimal specifically for you- it’s just better than the alternative and designed to help you move forward when overwhelmed.
You’re not trying to optimise. You’re trying to feel more in control, move your body, eat something decent, and stop feeling like it’s all too much.
If you tick off even a few of these boxes this week, that’s a win!
The goal isn’t perfection - it’s progress and momentum.
Need help building something that fits your real life?
This is designed as a plan to build momentum when you feel overwhelmed or lost - if you want something more tailored to your work, home life and goals, that’s where we come in.
Book a quick 10-15 minute chat
If you’re serious about getting back on track with your fitness and nutrition, this is the best place to start.
In one short call, we’ll map out what’s holding you back, what needs to change, and what the next 4–8 weeks could look like with proper structure and support.
No sales pitch - just clarity and a clear plan.
Click the button below to book.