Late January is where most people quietly drift. Not because they're lazy. Not because they don't care. But because life starts getting loud again. Busy weekends. Late nights. Competitions, social plans and normal routine returning on top of training. In this episode, I break down why it's not the disruption that derails progress, but the compensation trap that follows it. The punishment sessions, the guilt-driven food choices and the "I'll restart Monday" thinking that quietly kills consistency. We'll talk about:

• Why late January is the real test of your training plan
• Why trying to "make up for it" actually makes things worse
• How to handle busy, high-energy weekends without spiralling
• What consistency actually looks like for adults over 35
• And why progress is built in the return to routine, not perfection

This isn't about motivation. It's about structure that holds when life gets messy. If you're tired of restarting every February and want to train properly for the long term, this episode is for you. In this episode, we cover:

• Why late January is where most training plans quietly fall apart
• The difference between normal disruption and broken structure
• What "The Compensation Trap" is and why it backfires
• Why punishment cardio and extreme restriction don't build consistency
• How guilt-driven training creates burnout and injuries
• A simple, adult strategy for handling busy weekends
• Why returning to routine matters more than "being good"
• How to build a training structure that works for decades, not weeks

Key takeaways:

• Disruption is part of life. If your plan can't survive it, it's not a great plan.
• One busy weekend doesn't undo progress. Your reaction to it does.
• The goal isn't perfection. It's shortening the gap between disruption and your next session.
• Consistency isn't about never slipping. It's about not panicking when you do.

Mentioned in this episode:

• GAA pre-season
• Regional competitions and busy social weekends
• Training over 35
• Long-term consistency vs January motivation

Work with Paul If you're realising that the issue isn't motivation, but not having a structure that holds when life gets messy, that's exactly what Paul helps people fix. Paul coaches adults over 35 to build strength, capability and long-term consistency without burning out or breaking down every January. To enquire about coaching: DM PROPER on Instagram @TempletownStrengthConditioning

Or email [email protected]