Shaping Up: How to stop overthinking your fitness routine

I see it all the time. People think they need the perfect plan, the perfect time of day, the perfect diet or the perfect workout. When things do not feel perfect, they do nothing at all.

Overthinking is one of the biggest barriers to progress. It stops you before you even start.

The good news is that you can break that pattern by keeping things simple. You do not need the perfect routine. You just need something you can repeat most days.

The first step is to focus on the next small action. Not the whole month. Not the whole year. Just today.

Ask yourself what you can do right now. It might be a short walk. It might be a quick workout at home. It might be drinking more water.

These things sound small but they build momentum.

Another thing that causes overthinking is trying to copy everything you see online.

There are thousands of workouts and diets out there and most of them are confusing. Instead of trying to do everything, choose one or two things that make you feel better and stick with them.

Consistency will always beat perfection.

A good way to keep things simple is to set a weekly plan that feels easy. Not perfect. Easy.

Aim for three workouts a week. They do not need to be long. Twenty to 30 minutes is enough.

Add in daily movement, even if it is just a steady walk. If you do this most weeks you will feel fitter and stronger without the stress.

Nutrition does not need to be complicated either.

You do not need strange ingredients or strict food rules.

Just try to eat real foods most of the time.

Add more protein. Add more fruit and veg. Drink enough water.

If you do this most days you will feel better and have more energy.

Most people also overthink because they worry about what others might think.

Remember that everyone is focused on their own life.

No one is judging you in the gym. They are too busy trying to improve themselves. You belong there as much as anyone else.

If you want to feel better this winter, keep things simple.

Focus on small steps. Do the basics well.

Stop chasing perfect plans and aim for routines you can keep up with.

When you remove pressure, fitness becomes much easier and more enjoyable.

WORKOUT

10-Minute Workout

A simple workout you can do anywhere. No equipment needed. No pressure. Just move your body and get it done.

You can view the video demonstration on the East Coast Fitness Facebook and Instagram pages.

I advise a light warm up before you start, and a gentle stretch afterwards.

Format 40 seconds work 20 seconds rest Repeat twice through for a 10 minute session.

Exercises Bodyweight squats Press ups Reverse lunges Glute bridge Plank Shoulder Taps

RECIPE

One pot lemon garlic chicken and veg

Serves 2

Ingredients

2 chicken breasts

1 tablespoon olive oil

2 cloves garlic, crushed

1 lemon, sliced

1 teaspoon dried mixed herbs

200g baby potatoes, halved

150g green beans

Salt and pepper to taste

Method

Preheat your oven to 200C.

Place the potatoes in a baking dish and drizzle with half of the olive oil. Season with salt and pepper. Bake for 10 minutes.

Add the chicken breasts, garlic, herbs, lemon slices and the rest of the olive oil.

Bake for 20 minutes.

Add the green beans and bake for another 10 minutes.

Serve hot with the roasted lemon on top for extra flavour.

Simple. Fresh. Healthy. Perfect for a busy weeknight.