“It's time I give to myself before I give to anybody else”—a Pilates instructor shares his weekly routine and explains how morning movement boosts mental health

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

James Shaw is a Pilates instructor and the founder of a classical Pilates studio in the UK.

Although Shaw spends a lot of time teaching and practicing Pilates, he still maintains a varied exercise routine.

“Pilates is always my staple and then I have a strength gym program, and I run,” he tells Fit&Well.

His motivation for working out has changed significantly over the years. Whereas once he was driven to exercise for aesthetics, now, moving his body is all about looking after himself and his mental health.

“I do it because it gives me more mental clarity. It helps to keep my mental health in check,” says Shaw.

As a morning person, the Pilates instructor prefers to work out earlier in the day.

“It's time I give to myself before I give to anybody else,” Shaw says, adding, “If I do my workout in the morning, it sets me up for a stronger day. I'm more motivated and more energized.”

James Shaw's weekly workout routine

Monday 2pm
One hour classical Pilates practice, featuring the reformer, Pilates chair and tower

Tuesday 6am
One hour leg-focused gym workout

Wednesday 10am
One hour reformer Pilates workout

Thursday 6am
One hour gym-based upper-body workout

Thursday 3pm
One hour mat Pilates workout

Friday 4pm
Recovery day, with a sauna session

Saturday 7.30am
Sea swim

Sunday 6am
12 kilometer run

James Shaw's top three workout tips

1. Redefine your idea of consistency

“Everyone thinks they have to work out five days in a row to be consistent,” Shaw says. “But consistency is exercising on Monday, then the following Monday and the following Monday.”

The best way to build consistency is to start small and avoid overexertion.

“Start with one thing you enjoy and just try and make that consistent,” says Shaw. “Rather than changing everything and trying to go to the gym five days a week, aim for twice a week.”

2. Be kind to yourself

Shaw explains that many people, his past self included, talk negatively to themselves when they’re new to fitness, criticizing themselves for not looking a certain way or lifting heavy enough.

Unsurprisingly, this doesn’t lead to a healthy, sustainable relationship with exercise, so try to keep that critical voice in check.

“You have to remind yourself you would never speak to your friend the way you're speaking to yourself,” says Shaw.

3. Think about how working out benefits other areas of your life

Moving your body doesn't just have to be about getting strong, fit or changing the way you look.

Thinking about how working out can benefit other things is a great way to find purpose, says Shaw.

“What other things do you enjoy doing? And how can you stack your fitness onto that thing?” says Shaw.

Shaw encourages his Pilates clients to think about how the practice can benefit other sports they do, such as cycling, swimming and running, rather than just seeing it as a workout in and of itself.