How To Plan Your Week For Success
Whether your goal is to lose fat, to stronger, to get healthy, to have more energy, or to grow a bigger booty, then this information post is for you! In order to accomplish your goals you have to have a PLAN. Having something to follow day by day, hour by hour, minute by minute will get you to reach your goals faster and more efficiently.
If you want to see change, you have to make a change.
Follow the tips below to start seeing some change!
First! Get yourself a note pad and a calendar (a physical one or on your phone)
Choose one day on your weekend (Saturday or Sunday) to sit down and write down the following:
Goals: On your notepad and calendar write your long term goals and your short term goals. You will have four goals. 1. Your long term future goal 2. Short Term Nutrition Goal 3. Short Term Movement Goal 4. Short Term Mental Goal. Make sure that your short term goals are specific & attainable. Ex. instead of putting I want to lose weight, write this week my goal is to workout four times and to stay under 1500 calories daily. Post these goals where you will see them everyday.
Nutrition: On your notepad write down what your meals will be for the week. Plan out how many meals and snacks you will be having each day. Decide if you will be making these meals, getting meal prep, or eating out. Decide if you will be recording your calories, recording on a food logging app, etc. Next, write down your grocery list and go to the store BEFORE Monday. Prep or organize whatever meals and snacks you decided you will be prepping for that week. Ex. M-F I will be meal prepping breakfast (protein pancakes & sausage), having a flexnprep meal prep for lunches, will be making dinners 4x and door dashing 1x, and will be having fruits and protein shakes for snacks. Dinner Ideas are A. B. C. D. Groceries List. 1. 2. 3. 4. etc.
Movement: On your notepad write out M T W TR F S S. Under each letter write what activity you will be doing for that day. Ex. M-Semi Private Training, T-Walk & Yoga, W-Semi Private Training, TR-Stair Master & Elliptical @ Gym, F-Semi Private Training, S-Yoga, Sunday-Family Walk. You can get even more specific and write the time of day you will be doing each activity. Next you will transfer each day to your actual calendar. (I like to use my phone calendar because it sends me reminders)
Mental: This section has more freedom and is all up to you and your needs. Get creative. Really dig into the WHY of your goals and what you may need to do to get there mentally. Ex. Journal daily, practice healthier self talk, meditate, try a new activity, have a morning routine, have a night routine, and write down two positives of the day, etc. You can write these down on a notepad and have it posted somewhere visible or you can schedule it into your calendar.
If you are reading this and are feeling overwhelmed and already doubting your ability to follow through, don’t. Here is why. These guidelines are given to you as something to implement in a way that works best for you. Do not think you have to follow it to a T to be successful. Even just writing your goals down on a physical piece of paper will give you that much more of a chance of accomplishing that task. If one day you don’t complete an activity, that is ok. Let it go, and move on to the next day or goal.
With that said, now it’s time to execute. Yes, this will take time. Yes, this may seem like a chore when all you really want to do is watch Netflix on the couch on your Sunday afternoon. BUT taking 1-2 hours from your weekend to plan and prepare will really set you up for success for the week and will 100% be worth it. Week after week this will become a practice that you look forward to doing. After your first week, do a review. Look to see what worked for you and what didn’t. Make changes each week as needed. And of course do not forget to ask your trainer for help! We love to hear all your questions and feedback and we want to see you succeed just as much or more as you do!
