Make Lockdown Work For You | How This NHS Hero Is Staying On Top Of Her Goals

We’re all trying our best to survive a new normal — and some of us are finding it harder than others. If you’re feeling a little lost with your training plan, or just everyday life, then you’ve come to the right place. 

Many of our Myprotein ambassadors have adapted their routine and approach to suit the new norm too. And we can certainly learn a lot from them. 

Next up is @abcdefghijkleila_ — Leila is on the frontlines of the NHS fighting the good fight against Coronavirus.  

A full-time radiographer and vegan aficionado, Leila is an amazing example of just how important time management is when working on your own personal health. We couldn’t be prouder of this girl and her amazing work ethic!  

Inspiring us at home, in the kitchen and at work, what more reason do you need to give Leila a follow? Check out some of her advice for changes she made to ensure she’s making the most out of this time… 


Being flexible 

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🌿✨Sometimes flex…Othertimes relaxed… 🌚🙃✨🌿 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨ Dont ever think I walk around like this or look like this when I’ve eaten a full day of food, it’s just not possible 😅 but why do I only share that aspect of my bod on my profile?! Because I use my platform to hopefully motivate people in some rational way! But of course that doesn’t mean I’m a walking around like Arnold Schwarzenegger all day ! Yes I’m physically lean because I work for it, you see photos of me in the best lighting I’ve hunted down, the best angle, me holding my breathe and flexing so hard for my abs and muscles to show! Does that make me “fake” or being “untrue” certainly not! We alll get full tummies after we’ve fed our bodies with love! It’s completely natural! ✨ Although it may seem that I’m always up and about, I do have times where I chill and just relax! Love your bod in every shape and form it comes in! It’s completely fine to have an aesthetic goal! I always preach that it’s a good thing to work towards if that’s something you want to do! But never feel pressured, compare yourself to others or discourage yourself! ✨ See this platform as as a platform to gain more knowledge and inspo from, not a battle between you and your mental state! ✨ we all have those times where we want to change things about ourselves because we’ve seen somebody else’s features, and like I say, it’s great to aspire to something but not okay for it to lead to hatred upon yourself! ✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌿✨ I really hope we’ve all had a bloody fabulous bank hol friyayyy! If it’s as sunny where you are as where I am, I hope you fully enjoyed it from your balcony, garden, local park in isolation 🥰I went for a stroll in my local rookery, and it was such a stress relief to get out, smell and see nature! I then had a lounge sesh in my garden before dinner, now I’m chilaxing with my younger sister watching a film with some schnackssss!! I went for a mix of @proper PB popcorn with @miiro_uk choc peanuts and @foxsbiscuits party rings 🤪 I also made myself a vegan hot choccc by mixing some almond milk with cacao powder and a @myproteinuk choc flavour drop! ✨🌿

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One of the pillars of Leila’s success is her ability to adapt to what her body is telling her. Living an extremely stressful and tiring lifestyle (as NHS workers are at the moment) can affect exercise recovery, performance and even the motivation to train to begin with.  

Leila has allowed herself to be more flexible with the amount of exercise shes doing, adapting it around her work schedule. 

Her body is telling her that right now she could do with a bit more rest so even the sessions themselves have been adapted, focusing more on shorter, sharper workouts and more low intensity steady state (LISS) cardio which will allow her time to recover.  

Another great aspect of the increase in LISS is that it allows her to get outside more. Research shows that getting outside can be a great tool in protecting your mental health (as well as promoting your physical health at the same time).1 


Planning ahead 

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🌿✨ Staying motivated and Managing my time! Swipe for he reality of my life right now! 💀 🏥 ✨🌿 ✨ So this week I’m doing three 12 hour shifts in A&E which means I work 3 days during the week and I have 4 days off! I’ll be training 5 times this week as oppose to 6 times, mainly because the stress those shifts have on my body and the 2 days of rest really help! ✨ My training split will consist of 3 lower bod days and 2 upper bod days with 3 core sessions, 2 HIIT sessions and LISS cardio (step goal 15-25k) during the week ✨ Ways that set me up for the start until the end of the week, to keep me motivated and focused include: 👉🏼Scheduling and writing up my workouts for each day of the week. 👉🏼Having an idea of what I’d like to have for each meal during the week (untracked) just so that I can do one weekly food shop rather than several times during the week. 👉🏼 The night before each day – I track my meals. If it’s the day before a working day during long day shifts I prep it the day before, if it’s a day before during normal shifts, I prep the majority of the meals at the start of the week so that I can just grab and go healthy homemade meals each day without relying on convenience. 👉🏼Writing up a weekly/ daily to do list in my planner to know certain tasks that I wish to complete for each day – maximum of 3 to ensure that I can manage my time efficiently and allow myself rest at the same time whilst I’m off work. 👉🏼Each day, from when I wake up to when I go to bed I write up what I’d like to do each hour of the day so that I can get more things done in the day and so that I still have a routine and structure during the week! 👉🏼 The day before each day, I also lay out my gym kit – I don’t consider training at home an excuse to wear pjammys as I find that I feel less dedicated to work out, so I separate my pjammys, from my gymwear to the clothing I wear during the day, so that my mind can differentiate between everything more easier whilst staying at home! 🌿✨Off for the remaining of this week, working Sat and Sun! Luckily London has blessed us with good weather the days I’m off! ✨ Wearing @officialmp @myproteinuk loungewear – links in my bio with a discount code ❤️✨🌿

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Leila also recommends having a solid plan in place to uphold and continue your progress. She draws out a rough meal plan for her week (identifying what she’d like to have on each day) and builds around that.  

To home in on that further, she will track her foods the night before. Leila uses this approach so that she doesn’t allow herself to deviate from her dietary targets and be caught in eating out of boredom or due to stress.  

She programs in delicious foods, but those that’ll also help her achieve her dietary goals, helping to minimise her cravings and optimise her results. 


Accountability and structure 

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🌿✨ Goal Setting ✨🌿 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨ Big or small, setting goals are a fabulous way to work towards something and stay motivated! Fitness, non fitness related, goals can be short term, goals can be long term, future goals and current goals! I like setting goals as I love to feel like Ive achieved something, so that I can look back on and feel accomplished! However, I suggest setting goals that you can manage, able to stick to and are reachable! I often think of a goal, but it’s more likely a dream just because it’s probably something out of my reach! I thought I’d share a few of mine, some more current than others: ✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏼 Current: I’ve set myself a goal to cycle to work at least one day during the week instead of taking public transport! I’ve set one day, typically a Thursday because I know if I set all my 5 day working week to cycle, it wouldn’t be manageable or I just won’t stick to it! This is along side sticking to my current 6 days a week training split which I mentioned in my previous post! I’ve also set a goal, on days that I have off work, to perform a 30 min LISS cardio session (walk on the treadmill) before breakfast! Both I’ve been able to stick to for several weeks, so I’d like to keep reaching the goals I set until they’re Integrated within my routine! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏼 Future: Id say these were more dreams than goals but I thought I’d share anyway, as I would like to think dreams can come true and it can potentially happen 🤣😅 I would love love loveee the opportunity to work with a brand and to come up with and create a product/ add a flavour to their current products, with them that is available in supermarkets and would have my face on the back 🙃 orrr have my own instagrammable breakfast cafe which people would purposefully visit to get photos for the gram… can you imagine 👏🏼 goalssss! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌿✨ Let me know what your goals are, small or big! I’d love to know and It would be a great read to others aswell! ✨ btw I cut these @myproteinuk @officialmp leggings into cycling shorts and they’re cute af ✨👏🏼🌿

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Leila’s approach to accountability and structure is also helping her continue to progress even through these extremely challenging times in her life. She’s doing this both passively and directly. 

An example of her approach to accountability and structure is simply laying out her training gear the day before.  

It’s a very simple way for her to hold herself accountable to train on a scheduled training day, rather than stay in her pyjamas all day.  

We all know that motivation can start to slowly dwindle as the day goes on and the pyjamas become more and more comfy. 

One of our favourite approaches that she takes is a very simple daily task list. She sets herself a number of tasks each day and aims to complete at least three, giving her leeway on those days which she is more tired.  

She’s dealing with insane work demands during this timebut also allowing her to do more if she feels up to it on those days she is well rested and highly motivated.  

It’s an incredibly simple way to allow you to assure yourself you’re continuing to progress every single day. 

Constant reaffirmation of progress and building on success every single day will allow you to come out of this current climate a much more improved version of yourself (if not physically then mentally for sure). 


Take home message 

Leila is learning to be dynamic yet organized during lockdown. Her career in the NHS consumes a lot of her time and energy, but she still finds time to progress on her own personal goals.  

She’s smashing her way through these thanks to her flexible approach, being compassionate with herself when tired yet maintaining a constant view towards progression, even if it’s just baby steps some days. 

Leila is teaching us that, with planning, compassion, flexibility and organisation that we can look to progress every day too.  

All those little feats of progress add up and when isolation eases off we very well may be at a stage where it’s made big changes to our lives and others. 

Want to see how our other ambassadors are getting on?


Make Lockdown Work For You — How Our Athletes Have Adapted | Emelye Dwyer


Make Lockdown Work For You — How Our Athletes Have Adapted | Emelye Dwyer

This girl's got it locked down.

2020-05-07 11:24:03By Jamie Wright

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

1. Barton, J., & Pretty, J. (2010). What is the best dose of nature and green exercise for improving mental health? A multi-study analysis. Environmental science & technology44(10), 3947-3955.

Jamie Wright

Jamie Wright

Writer and expert

Jamie Wright holds an MSc Degree in Human Nutrition and a BSc (Hons) in Sports and Exercise Science, and now works with multiple organisations as well as running his own private nutritionist coaching services company, Balance, along with his team of qualified experts, to help individuals with their nutritional goals. He is accredited with the Association for Nutrition and has helped hundreds of clients; from those with eating disorders to internationally competing athletes. Jamie supports his clients with evidence-based, holistic nutrition programming to reach their health and fitness goals. In addition to running his practice, Jamie regularly contributes to the field of nutrition presenting and writing on its many facets. He has had his research presented at the UK Obesity Congress as well as overseas conferences and has authored several e-books whilst contributing to others (including charitable sporting organisations). His research has centred around weight management as well as sports / exercise performance and supplementation. A massive sport nut, avid gym goer and lover of all things dog related, Jamie’s goal in sharing the experience and knowledge he has gained academically and professionally is to provide a source of clarity in the vast amount of “misinformation and noise” that exists within the health and fitness industry. You can check his work out further at Balance, @balance_ie or @jamiesdietguide on social media.

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