STAYING CONSISTENT WHEN YOUR SCHEDULE ISN’T
Published: 22/08/2025, Written by: Emma Kirk-Odunubi
Emma Kirk-Odunubi knows her way around the gym – and the race course. The sports scientist, runner, and coach has loved movement for as long as she can remember, turning to it not just for strength, but for purpose during tough times. Still, she knows how tricky it can be to stay consistent when summer schedules get hectic. In this article, the Sports Direct training ambassador shares her top tips for keeping your training on track through the warmer months.
I’ve been in the fitness space since I was 13, and I’ve turned that passion into a career. Over the years, I’ve competed in two HYROX World Championships and run 14 marathons (including an ultra) so when it comes to training, I know my stuff.
Let’s be real for a second, we love the summer sun and being out in it, but it can be truly chaotic. One minute you’re smashing your training sessions, hitting your macros, ticking off your to-do list. The next, you’re at a friend’s BBQ on a random Wednesday evening, or travelling every other weekend, ushering children to parties and events and losing track of what day it even is.
The structure that felt solid a few weeks ago? Gone. And if you’re anything like me, that can feel a little disorienting. When our routines are off, motivation can dip and suddenly the habits we’ve worked so hard to build start to slip.
So, how do you stay consistent when your summer schedule isn’t? Here’s what’s helped me stay grounded when life gets a little sun-soaked and spontaneous.
REDEFINE WHAT CONSISTENCY LOOKS LIKE RIGHT NOW
Consistency doesn’t mean doing everything perfectly. It means trying to find intention with the work you do, even when it’s not perfect.
Summer can bring school holidays, more work stress or even just adjusting around more travelling. If you would normally train five times a week, set an intention that three becomes the bare minimum.
Instead of pressuring yourself to get out to the gym, you can use some home weights to modify the session. Or you’re in a gym with different kit so actually, instead of binning the session because you can’t follow the plan exactly – you modify it.
Adjust the work – don’t just bin it all!
PLAN WEEKLY, NOT JUST DAILY
Something I do when I know my schedule is all over the place is have a plan. Sunday evenings, I like to sit and open my calendar and proactively plan my week.
Where is there time for training, for work, for rest? Block out some time that is non-negotiable for you to train – whether it’s an hour or only 20 minutes. Maybe you adjust that time based on the day, the weather, whatever it is that time is yours to train. Look at your schedule and be proactive in carving out time that is realistic for you to succeed in moving for yourself.
ANCHOR YOUR DAY WITH ONE HABIT
When your environment is shifting from different bedtimes to locations to social plans – having just one consistent anchor can make all the difference. This could be:
- A morning walk before the day kicks off
- Journaling with your coffee
- A 10-minute stretch before bed
You don’t need a 17-step morning routine (as much as social media tries to tell you). Just one thing that signals ‘I’m still looking after me’. For me, this means listening to some of my favourite music on the way into teach classes. It grounds me and starts my day off well.
“WHEN YOUR ENVIRONMENT IS SHIFTING FROM DIFFERENT BEDTIMES TO LOCATIONS TO SOCIAL PLANS – HAVING JUST ONE CONSISTENT ANCHOR CAN MAKE ALL THE DIFFERENCE.”
DON'T CONFUSE FLEXIBILITY WITH FAILURE
One missed workout isn’t a failure. Neither is a week of workouts that look different to what you originally planned.
Summer is meant to be enjoyed and at times, adaptation is all you need to add to the schedule to make it work!
There’s power in being flexible without falling into an all-or-nothing mindset. Some weeks you’ll train hard. Other weeks you’ll focus more on recovery, walking, or staying present with friends and family. That’s not “off track.” That’s real life.
STAY CONNECTED TO WHY YOU STARTED
When structure loosens, it’s easy to drift. That’s why you’ve got to stay connected to your why.
- Why do you train?
- What are you working towards?
- How does it make you feel when you follow through on the things you said you’d do?
Write it down. Stick it somewhere visible. Because when your routine goes on holiday, your why is what brings you back. For me, my goal for December is HYROX Pro Doubles at London. My partner Clare and I have big aspirations for an epic time. So that’s keeping my focus in check.
YOU DON'T NEED TO BE PERFECT, JUST PRESENT
Summer will throw curveballs. Your job isn’t to dodge them all – it’s to catch what you can, keep showing up where it counts, and trust that progress is still being made.
Consistency is hard but it doesn’t need to be all or nothing. Enjoy summer, yes, but know that your training can be modified to help you!
