Olivia May

Let’s chat ✨CONSISTENCY✨

Probably the most asked question whenever I pop up a question box on my stories is “how do you stay so consistent?”

So let me share my secrets 🤭

1. Plan and schedule 🗓️
I use Google Cal/Tasks to schedule EVERYTHING, my morning walks, training, self-care… literally everything!! I really believe that prioritising your commitments on the same level as your work VISIBLY helps you keep on track & stick to routine.

2. Make the process enjoyable… 🥳
We’ve all heard the quote “fall in love with the process, not the result” and I’m talking…

3. Follow a training program 🏋️‍♀️ specifically a style of training YOU LOVE, catered for you. Don’t waste your time training a certain way just because it’s trending at the time, stay in your own lane and invest in a program to hold you accountable and achieve results, I have two programs available at as well as…

4. Meal prep, or even partial meal prep! 🥗
Set yourself up for success by preparing your food that is going fuel all the aspects of your life. Take the guesswork out of meal time and of course, allow yourself to eat the foods you love because sustainable = consistency & results. I have meal guides and plenty of recipes on the app!

5. Develop a routine that excites you 🎧
Whether that be a morning routine that gets you out of bed every day or a night routine that helps you wind down and get to bed on time, create it & stick to it.

6. Set goals, big & small 📝
Dream big but don’t forget to set yourself small, achievable goals that you can tick off and use as a reminder that you’re on the right path! And of course…

7. Celebrate your wins 🥂
Reward yourself when you’ve achieved milestones, big or small, whether that be some extra self care or a new activewear set, give yourself something to look forward to for all your hard work.

on a random wednesday morning… 🥹🌅

it’s race week ⚡️

Since tracking my sleep I’ve taken some serious pride in the amount of restorative sleep I manage clock up every night 🤭🤩 so here are 5 habits that have taken my sleep to the next level…

Sauna: A few weeks ago we got our very own which has been a game changer in my night routine. We have the Revel Aura 3-4 Person Full Spectrum Infrared Sauna, it’s the perfect size, so fast to heat up and even has bluetooth connectivity. 3-4 nights a week I jump in the sauna before bed, wind down to a podcast and every time my sleep is 🙌👏 My “awake-time” in my sleep stats is also reduced significantly. If you’ve been thinking about getting your own infrared sauna, I could not recommend enough.

Avoiding artificial light: We all know the importance of reducing blue-light exposure before bed, but morning sunlight is just as important as light regulates your circadian rhythm, therefore improving sleep quality.

Caffeine: Although I’m not super sensitive to caffeine, I still keep it to strictly morning hours only. Although afternoon caffeine might feel like it’s having minimal impact, my wake ups in the night are always far more frequent when I leave it too late.

Late meals & late workouts: Given both energise me, I find it super hard to fall asleep if I have meals and training too close to bed time. Sometimes this is unavoidable, but giving my body a chance to slow down and get ready for sleep has significantly reduced my latency.

Consistency: Sticking to a regular sleep schedule is EVERYTHING!!

40 min
In & out the gym
Back & biceps… let’s go 🏋️‍♀️

Straight from my Level 2 Express Strength program…

A1) DB pull overs 3x10-15

B1) BB bent over row 4x8-12

C1) Pull ups 4x8
C2) Cable face pulls 4x12

D1) DB hammer curls 3x10
D2) DB palm up curls 3x10
D3) Banded hammer curls 3xAMRAP

Finisher: 3x AMRAP inverted rows

Express Strength was created for busy gals who want to get in & out of the gym, but still hard train & take their strength training to the next level 🔥 sign up via the link in my bio 🤍

Strong: 😌
Strong AND functional: 😮‍💨

The mornings curve torture, try if you wish

4x5 second sprints to warm up, 2 mins rest

2x20 second sprints
2x12 second sprints

4x10 second strides on the minute

hydrate is the only thing keeping me alive training in this humidity istg (DC: OMAY15) + wearing new serenity soft in shadow (DC: OMAY)