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5 Things I Do Every Monday to Set Myself up for Success

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A lot of people ask me how I manage to get everything done in a week. Actually most people ask me how I fit everything I do in a day. To be honest, some days, I have no idea.

But, for the most part, it’s all about scheduling.

Every Monday morning I do five things to help me stay on track throughout the week. If I fail to do these five things, I typically have a more challenging week and I rarely hit my goals.

The 5 things I do every Monday morning are:

#1 – I schedule my workouts. The most common question about scheduling I get is “how do you always fit in your workouts?”. I schedule them and I rarely ever miss that meeting.

My fitness is extremely important to me, so I ensure that time is blocked in my calendar every day for my workouts. No one is allowed to schedule meetings for me during those times and I refuse to let anything touch that time. It’s important for my physical and mental health, so I make it a priority.

#2 – I set professional goals. I find if I don’t set at least five goals that I want to have accomplished by the end of the week, I’m hooped. I get distracted throughout the week and I don’t focus on the end game.

I’m a person who needs an end game. Meaning, I need to have things I want to get accomplished written down. Then, I need to cross them off.

BONUS TIP: I do this daily, too. Every morning I write what I need to get done each day and cross it off as I go.

#3 – I practice gratitude. Every Monday I write 20 things that I’m grateful for. I start my day with gratitude. All other days I write five things I’m grateful for, but Mondays…she’s a special day and she gets 20.

#4 – I block my days in 30 minute to 120 minute blocks of dedicated time on specific tasks. For example, if one of my goals is to get a podcast posted by the end of the week, I break down what needs to be done (record, edit, graphics, uploading, video, blog, more graphics, social posts) and schedule time to do each task.

I’ve found that if my day isn’t blocked and schedule, I spend WAY TOO MUCH TIME screwing around and flitting about social media. If I have an hour block dedicated to writing, I’m writing.

I typically start blocking my days at 5am Mon – Wed and 5:30 am Thursday and Friday. By doing this, I give myself a little grace around 1 pm when my mind turns to mush and my productivity goes down.

#5 – I give myself permission to take Fridays off if I’ve achieved my goals. This can be a very big motivator for me. Typically by the end of the week, I’m very tired. Demands are high and the days are long, so by Friday, I’m pretty tired.

If I can push through four days of hard, dedicated work. I schedule easy peasy things on Friday and if I get 50% of that done…I’m happy. I like meeting goals, but I’ve also learned that there’s something to be said about giving yourself permission to breathe and rest and meet up with a friend for coffee or a hike.

Me…last Friday after a looooooong week!

I like doing these things on a Friday because my kids are still in school and I kinda feel like I’m being a badass and playing hookie.

I’m the boss…so, I’m not really a badass. If you DO have a boss, you should probably run this plan by your boss. Cuz, methinks some wouldn’t like this plan. LOL.

Anyhow…I know most of this is scheduling. But honestly, if I don’t do it, I have waaaaay less productive weeks than when I’m schedule, practice gratitude and get my workouts in. It’s all important.

What do YOU do to stay on track all week? I’d love to hear if you have any tips! Share them in the comments!

Have a great week, y’all!

xo

Want to Get Healthy But Not do Burpees? Okay…I Can Help You With That!

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Well…not really, because I love to incorporate burpees into workouts. My love of burpees trumps your desire to not do them. Ha! While I don’t promise zero burpees, I do promise to give you a way to help you get on track and stay on track with your health and fitness that is fun, supportive and affordable (FREE, in fact, for your first week!). Welcome to…

I created Choose Your Own Fitventure from a successful challenge I posted in my Fueled Life group on Facebook (you should also join that!). I started thinking that everyone always focuses on fitness when it comes to their health. Although that is absolutely one aspect to leading a healthy and energized life, it’s far from the only thing people that is important.

What about nutrition? Sleep? Joy? Friendship? Kindness? Loving yourself?

I’ve seen challenge after challenge out there focused on fitness. I love them. I truly do. I create a lot of them. But, your health is so much more than getting sweaty. Your energy is so much more than getting your workout done. Your happiness comes from so much more than core strength, leg strength, etc.

So, I figured I should create something that helps you discover how to treat yourself right in various areas of health, fitness, wellness…and more!

I started giving the Fueled Lifers Choose Your Own Fitventure challenges where I would create five challenges for the week and then they could organize their week and decide what day to do what challenge.

Feedback was phenomenal. And me? I simply loved seeing people focusing on things like sleep, eating vegetables, taking time for themselves and what the what…drinking water! It was inspiring.

It was then that I decided to create an entire challenge group called Choose Your Own Fitventure.

How does it work?

The challenge runs through an app on your phone, so everything is organized and easy to find. Every Sunday I drop five new challenges. Your goal? Complete all of the challenges within the week.

You earn points, which add up to earn you surprise rewards that unlock at a certain points value.

There’s tons of accountability and support through our chat room and every day there is an accountability card that has facts, bonus workouts, quotes or some sort of silliness to ensure you stay on track and get your challenges done for the week.

Below are a few examples of the challenges included in Choose Your Own Fitventure. There is always an explanation on why the challenge is included and what the expectation is, below is just a summary of three of the challenges:

Sleep is the bee’s knees: Sleep is critical to your health and wellness, both physically and mentally. The participants were challenged to schedule at least 8 hours of sleep for one night. Yes, with little people in your life, you cannot ensure that this will happen…but you can at least prep for it with an earlier bedtime, a good bedtime routine, etc.

Veggie prep: Participants were encouraged to prep 14 mini containers filled with easy-to-grab cut-up veggies. It’s much easier to grab something healthy (instead of a handful of crackers) when there is a ready-to-go snack waiting for you in the fridge.

Self-care sesh: As promised, I really want my Fitventurers to take care of themselves. I challenged them to schedule 60 minutes of self-care for the following week. Some have blocked off time to read a book and drink a HOT coffee, others have scheduled hair appointments or pedicures, while others are going for a hike with a bestie. Whatever self-care looks like for them, is what they were challenged to schedule for at least 60 minutes.

The challenges are not overwhelming and truly do highlight numerous aspects of health and wellness. Participants also received a workout challenge and physical activity challenge this week.

The membership is very affordable at $20/month and even better? I’ve decided to offer a FREE WEEK trial. So, give it a whirl for FREE!!!!

Try Choose Your Own Fitventure for a week for FREEEEEE!

Go on! Get yourself registered for your free week. You have nothing to lose and sooooooo much to gain. The people in this group are the most incredible people ever. They’re supportive, funny, silly and in it to feel better and get inspired to try new ways of thinking about health and fitness. I just love them all!

I’d love if you joined! Hope to see you in your free trial! We’ll have a blast. And you’ll feel better. I just know it.

You Can’t Spot Reduce – So Stop Asking

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If I had a nickel for every time I’ve been asked if you can spot reduce, I’d have…well…I’d have about $179. I did the math. I’m nerdy like that. On average, I get asked that question about three times per week. I have 23 years in the fitness industry, so that’s $179.40.

While I can’t get rich off that, many in my industry can. Not with the money, but with the claim to target certain areas and reduce fat.

Got a “baby pooch” you just can’t get rid of? Try this wrap.

Want those flappy arms that keep waving after you’ve stopped lean and strong? Try this pill.

Jiggly, cellulitey (I know that’s not a word, but work with me here) buns? Wear these pants with “butt scrunch technology”.

What the?

I swear to you…this industry thrives on making you feel shitty about yourself.

Let me be very clear – you CANNOT SPOT REDUCE.

Here’s what you can do:

#1 – You can do cardio to put you into a fat-burning zone where you burn calories from fat and…help improve your mental health.

#2 – You can do workouts that burn calories for a longer period of time (natural metabolism boosters) to reduce fat in your body and…help improve your mental health.

#3 – You can lift weights to ensure your muscles are strong and will help you get through the day with ease and…help improve your mental health.

#4 – You can drink water to help your body systems work well and…help improve your mental health.

#5 – You can eat a balanced diet with reduced sugar to help fuel your body throughout the day and…help improve your mental health.

#6 – You can get active every day and move your body to strengthen your muscles, your heart, your lungs…oh…and help improve your mental health.

#7 – You can get active with your friends and family and be an incredible role model. You can move your body to show them that taking care of your body is important and staying healthy (not “skinny”, not because your ass jiggles, but because YOUR BODY IS IMPORTANT) is critical to having a happy life. YES IT IS…you can have the best life going, but if your body feels like shit…YOU ARE GOING TO FEEL LIKE SHIT!

You see – no, you cannot spot reduce. But, if you get active, take care of yourself, honour your body, you’re going to see changes. How about you change the conversation about the areas you don’t like and concentrate on the strength and power you have within your body.

Nobody cares if you have jiggly anything. Truly. Just you. You think your kids judge you for having soft arms? They don’t, they love your hugs. You think your partner cares about cellulite on your butt? Nope, he or she is probably thrilled when they get you naked and they’re mind is so far away from the cellulite… they simply love that butt.

You have strength and power within you.

Right here. Right now. You have strength now. You may not feel like it and that’s okay. I’m here to tell you that you do. You may not be as strong or as fit as you’d like. And hey, that’s okay too.

But you do have control. You do have the capacity to move your body. And, while I will never ever claim that you can spot reduce. I will tell you that cardio, intervals and weights can help you in more ways than targeting your inner thighs could ever even touch.

Taking care of your body and moving it helps ward off illness. It helps you function better throughout the day and allows you to have more energy to spare at the end of the day when demands are high (if you have kids, anyways). It helps your mind by not only releasing endorphins but also giving you a feeling of self-worth and general acceptance.

I could also list all the health benefits to actually moving your body versus putting on a wrap, slamming down some pills and spending a fortune on a new wardrobe. That shit isn’t going to change you. And, that’s a whole other post!

You need to change the way you look at fitness. I want you to stop thinking of it as something that you “have” to do and think of it as something you “get” to do.

It’s time to look at your body as a miracle. Because it fucking is. It’s a miracle you’re here, in this body, at this time. You have waged war on it and you may feel like it has waged war on YOU…but sheesh…that body has carried your soul since before you were born.

Show a little respect. Honor it. Move it. Treasure it. Don’t pick it apart piece by piece. Move it as a whole and let it continue to take care of you.

Rant over.

Not sure where to start? TRY THIS – Choose Your Own Fitventure – my health and fitness challenge group – challenges that include things like “drink your damn water”, “practice gratitude”, “go for a walk”. It’s fun and easy and cheap and you can try it FOR FREE. So do it…just do it. Seriously.

5 Days Of Health & Fitness Tips: Day FIVE – Energy Adjustment Required

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As most of you know, my son battles mental illness. Hard. This week has been particularly hard and I find myself exhausted, depleted, a little bruised and in need of a regroup.

While his panic attacks are not at all about me, as his support warrior, the energy required to help him is incredible. While I wouldn’t change who he is for an instant, even this shitty illness we’ve waged war on, I find myself searching for a way to fill up my bucket.

So, these tips are selfish tips. These are things I am going to do over the weekend so I can recharge and be ready for baseball on Sunday – an anxiety trigger, for sure.

Childhood mental illness is hard. These are the faces of two people who are over it for the week.
How we feel about his anxiety this week.

If you’re feeling a little blue, a little down, a little defeated right now…please join me and let’s energize together for a few days.

Here are 5 ways I’m going to rest and recharge:

#1 – Sleep. My days are very, very busy. And although I work from home, the demands are incredible. I am a “stay-at-home” Mom but I also have a full-time job. In order to fit both titles in, I start working at 5 am (sometimes earlier) and typically don’t go to bed until about 10:30 pm.

That’s not enough sleep. I know that. Don’t lecture me. LOL.

So, this weekend, I’m going to sleep. Although I won’t be able to sleep in, I wake automatically at 5 or 6, I will go back to bed when I’m tired. This usually comes at about 10 am. So I promise myself to go back to bed and have a nap this weekend.

I’m going to nap!

#2 – I need some time with my bestie. No one knows me better than my best friend and no one makes me laugh and relax better than her. We’re going to get together, let the kids do whatever the heck they want, catch up on the Bachelorette (mindless tv that makes me cringe is my jam) and have a glass of pinot grigio (or 3).

I will laugh. I may cry. But at the end of our time together, my soul will be lighter and happier. That is the magic of my best friend. She’s mine…you’re going to have to get your own.

#3 – I’m going for a run. Running is a meditative time for me. Not on purpose, it just happens. I put my earbuds in, crank my country music (judge away, I grew up with it and it makes me happy) and I let my mind rest. T

This weekend I will do a nice little 8k run. More often than not, I come up with my next idea for my business on my runs because my mind opens to all the things. Or, sometimes the opposite happens and it totally shuts down and I just run and run. When I’m done my body, mind and soul sigh with relief and joy.

#4 – I’m eating the damn peanut butter cups. During the week I don’t eat sweets and I watch my sugar intake. So, peanut butter cups are off the table. Well, as of 4 pm today, I’m on “Fill Your Bucket” time.

Fingers crossed the peanut butter cup fairy shows up…otherwise, I’m off to the store to stock up. Hello, Big Cups! I’m eating them up and there will be zero guilt and all the yums.

#5 – I’m refusing to go to baseball tonight. My son adores playing sports but it is definitely the leading cause of his panic attacks. I’m not saying he has anxiety because of sport, in fact, I believe sport helps kids with mental illness in many, many ways. I’m just saying it triggers his anxiety to take over his body.

As his support warrior, the prep is most difficult. More on that in another post. Just know it’s a lot of energy expended to ensure I’m ready to support should he need me to guide him through a panic attack. It’s a lot.

So tonight, I’m saying “no”. He’s exhausted from the week. I’m exhausted from the week. So, we’re going to our friend’s house and we’re skipping ball.

Now, you may not have a sport to say “NO” to, but I bet you have something planned that you could eliminate and feel better for getting rid of it. Do that, do what’s right for you and eliminate the source of anxiety. Enjoy your time not doing the thing…at least that’s my plan.

There ya go. That’s what I’m up to this weekend. One of you asked how i re-charge and I think I have a pretty solid plan here. Will you join me? What are you going to tackle this weekend so you can rest your body, mind and soul and get back to you.

Because, you’re important. Your energy is important. Time to fill up!

5 Days Of Health & Fitness Tips: Day FOUR – Self-Care

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We all know self-care is important. It’s such a huge buzz word(s??) and I’m sure you’ve seen post after post about how important it is. You’re important, so you need time to do things to fill up your energy and love bucket (haha…that could be dirty…love bucket) and take time for you.

You know that. I know that. We both know that. But, most of us aren’t doing it.

Why?

Time and guilt, I think. At least that’s what it is for me. Time and guilt. Life is scheduled up the wazoo (yes, wazoo) and finding time to take care of me seems daunting. Then, I always think “I could be doing this with the kids, they’d love this”…and then I spend time feeling guilty I’m not sharing the experience.

Some of you may not feel like that and I bow down to you. Truly.

I was trying to think of a good tip for self-care for this post while driving in my car with my son yesterday and he was playing DJ. He turned on Steve Miller Band’s “Take the Money and Run“(linked there for you, click it and listen while you read this post!). My son started smiling immediately and bopping his shoulders (not dancing, he “doesn’t dance”) and said, “This is the song Daddy plays when he makes pancakes”. He was immediately taken to that moment and was happy. I thought, “Holy smokes, music is a powerful tool” and told him that any time he hears that song forever in his life now, he’ll think of his daddy making him pancakes.

And, it’s true.

Aren’t there songs that take you back to a moment in time and make you smile and remember the good?

So, my self-care tip today isn’t a tip at all, it’s an idea.

Put together a playlist (for you super cool 40+-year-olds…it’s mixtape time, baby!) filled with songs that bring on a strong, happy, positive response. Not sad and hard moments, only songs that remind you of your youth and happy times.

Think about the songs you heard as your played Midnight Ghost Hour until the street lights came on. The songs your parent(s) played on road trips. The song your Mom played while baking cookies. Or making pancakes. Go waaaaay back. Then, work your way through the years. Songs from elementary school. Middle school. The song you had your first slow dance to. The song you heard at a beautiful moment in your life…maybe your wedding song.

Who knows…but go back in your life and think of the moments and the songs that trigger joy and happiness. Add them all to your playlist.

Have it at the ready. Call it something fun. I think I’ll call mine Lindsay’s Happy Happy Joy Joy Mix. Play this playlist any time you’re feeling a little blue, stressed or simply need an energy boost. I hope you’ll do this, it really is fun to reminisce and put it together. And that is the self-care practice…the benefit is you’ll have a bombass playlist that brings true joy to you.

Oh, and feel free to edit and switch out songs as you remeber them. Or, if you add a song but when it comes on it, if it doesn’t elicit a happy memory or joy, get rid of it! Add and edit until you have the best mix ever.

I’d love to hear what song is your number one song on your list. Mine is Friends in Low Places by Garth Brooks. Oh yeah, I’m a country girl and my Daddy and I scooted around the dance floor to that song at my wedding wearing trucker hats and smiling up a storm.

Ah…I will remember it always. Thank you, music.