Sunday planning: How + Worksheet

Happy Sunday! I hope you’re having a great day! On Sunday’s, I like to do alllll the planning for the week while I’m calm, relaxed and happy.

Before I sit down with my hubby for our marriage meeting, I get my own things in line. Want to take a peek at my plan? Maybe it will inspire your plan?


Schedule for the week:

  • 5am Wake, Bible, Pray, Journal
  • 6 – 6:30 Breakfast with hubby
  • 6:30 – 7:30 Breakfast / Kid prep / Clean house
  • 7:30 – 8:30 Coffee & relaxing time
  • 8:30 – 9:30 Kid bus / preschool drop off
  • 9:30 – 11 Workout / Shower
  • 11 – 12 Work
  • 12 – 1 Preschool pick up / errands
  • 1 – 4 Work
  • 4 – 4:30 Bus / Folders
  • 4:30 – 5 Dinner prep / House reset
  • 5 – 6 Family dinner / dishes

My schedule varies week to week quite often. And my evenings are always different based on clients / classes but I like to have a good base. This is what I call “mom blocking.” When I have the basics blocked like when I will get quiet time, workouts, housework, kiddo time and my work done then I can breathe and relax and get excited for the week!

When I’m doing my schedule, I also set the priorities for the week.

  • This week I have to get my vision board workshops completely planned out and I need to file business stuff at the county court.
  • I also need to get December’s budget completed.
  • I need to get my girl’s birthday party planned.

Whew! So, I’ve got those things scheduled in on my planner so they’ll actually GET DONE.


Food for the week:

This week’s food is brought to you by leftover turkey and end of the month creativity.

  • Monday everyone will eat turkey sandwiches for lunch and I’ll have a shake. For dinner, I’ll have zoodles and they’ll have turkey & dumplings.
  • Tuesday they will have leftover dumplings for lunch and I’ll have a shake. For dinner, I’ll make chicken fried (cauliflower) rice.
  • Wednesday I’ll have a shake and they’ll have leftover dumplings for lunch. For dinner, I’ll make salmon & spinach.
  • Thursday they’ll turkey cranberry salad and I’ll have a shake. Then we’ll all have leftover chicken fried rice for dinner (it’s a busy night).
  • Finally, Friday will bring wraps for lunch and pizza for dinner!

Workouts for the week:

Another thing I plan is my workouts. You may be following a program but I’m just following my heart. Right now that heart says:

  • Monday / Legs: 5k + 4 rounds of 25 squats, 25 squat jumps, 25 walking lunges, 25 lunge jumps, 25 deadlifts, 25 skater jumps + 21 Day Fix abs.
  • Tuesday / Arms: 5k + 10 inchworms + 3 Supersets + 21 day fix Abs.  3 rounds each superset, 20 reps each move. SS1: Plank push-ups & Curls. SS2: Side planks & Skullcrushers. SS3: Pike pushups & Curl to press.
  • Wednesday / Full body: 5K + PIYO.
  • Thursday / Chest, Back & Booty: 5k + 10 inchworms + 4 tabatas.  T1: Chest Press w/ Leg Raise & Snow Angels. T2: Superman w/ band & Push-ups w/ chest bump. T3: Pullovers in bridge & Banded bridge w/ butterfly. T4: Fire hydrant R & FH L w/ hold.
  • Friday / Full body: 5K + Ladder workout. 100 squats, 90 lunges, 70 Everests, 50 Pushups, 30 Triceps dips, 10 burpees, 30 Triceps dips, 50 Pushups, 70 Everests, 90 Lunges, 100 squats.

I want to give you a free tool to help you plan to have a FABULOUSLY FIT week! It’s my Sunday Planning sheet that focuses on your fitness journey.

Get the printable Sunday Planner here!


Join me!

How about you? I hope this post just inspires you to plan your own week. If not, just copy mine as best you can! =D

Fill out the form below if you’re interested in:

  • Vision board workshop. I will have one vision board class in person and one online.
  • Online health & fitness groups.
  • 1 on 1 coaching to help you achieve your goals!
  • You can also check out my How To Have An Awesome Marriage Meeting course for $5!

 

 

Kiddo rituals

The planner I LOVE and use incorporates this amazing idea of rituals. There are four of them:

  • Morning routine
  • Workday start up routine
  • Workday shut down routine
  • Evening routine

Each of these rituals includes the things you need to get done at each particular point of the day to set you up for success and to allow for the transition necessary. For example my morning ritual looks like this:

  • Pray
  • Teeth / dressed
  • Devo
  • Plan day
  • Write

Screen Shot 2018-09-19 at 10.21.00 AMI’m now in the process of adopting what I do to what works for my kiddos. Last year for the kids I had a huge to do list for them each day that they’d check off. It kind of worked kind of didn’t. After using this planner for the last quarter, I realized that it’s partly because it was sectioned off in this manner. That kind of breakdown would probably help my kiddos.

 

Kiddos need routine too! Routines for the kiddos typically include things like meals together, reading and singing at bedtime and even consistent family playing time. Researchers from the National Center for Education Statistics examined over 8,500 children and their routines that included those specific activities. They found the social-emotional health of those kiddos who had routines was higher which affected everything from social skills to performance in school. Scientists also found routines at bedtime, along with a consistent bedtime, produce better sleepers up to the age of six. The more consistent the routine, the better the impact. A routine family meal improves the likelihood kids will eat healthier (by 24 percent) and reduces chances they’ll have an eating disorder (by 35 percent) or even be overweight (by 12 percent) according to Cornell University researchers.

Routine acts like a safety net to a child where so much is constantly changing. It’s so hard being a kid. You know, having someone cook for you, change your diapers, carry you everywhere and provide for all your needs.

No wait, that’s not the hard part.

What’s hard is that their brains, their bodies, their grade level and their eating habits are constantly changing. It can be pretty tough for a little person. Having a routine means they have something constant, they have reassurance that some things are predictable. Some things don’t change. Much. This routine also allows kiddos to get good at something. You know, getting up, brushing teeth, going to school. If they do that the same every day then they’re going to get pretty good. That’s a nice little confidence boost for a person who is learning and developing so rapidly it can seem like nothing gets mastered.

In fact, a routine is actually freeing in that it allows those young brains to focus on other stuff rather than wondering what spiral of events things will occur in today. And, anytime you think routine isn’t important, try not getting a toddler their nap and see how well it works out. Hint: not well. It works out not well.

So, let’s do this together. Let’s brainstorm this together. I’ll put some of the basics here. And there will also be a spot for you to allot time. So many times we underestimate how long it takes us (or our kids) to do things. Then we’re rushed and yelling. This is a chance to fight back against that! Be realistic with your time. Then count backward from when the deadline is. My daughter can get her stuff done in 30 minutes. My son takes an hour to do the same amount of stuff. So, I have to have him up at 7am in the morning in order to not need to yell!

Print out the blank template and make it for your kiddos. Discuss it, display it and use it! Watch the wonders it works. Print here: Kiddo rituals

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Kid morning routine:

  • Wake
  • Bed
  • Teeth
  • Dressed
  • Pick up room if needed
  • Hug mom
  • Breakfast
  • Dishes / table

Kid school day start up routine:

  • Pack lunch
  • Do hair
  • Shoes
  • Prayer
  • Affirmations

Kid school day shut down routine:

  • Unpack backpack
  • Lunch dishes in dishwasher
  • Homework / forms
  • Repack & Hang up backpack

Screen Shot 2018-09-19 at 10.21.00 AMKid evening routine:

  • Clean up
  • Bath
  • PJs / teeth
  • Story & song
  • Hugs & kisses & prayer

Of course, these routines won’t work every time but that’s okay. The expectation is set and the possibility is there. This is our best case scenario! This is what will really help our kiddos win the day!

The planner I use is Michael Hyatt’s Full Focus Planner. I highly recommend it. Buy the planner. Get the code first here, then go to the shop. Browse about the planner here, you can flip through EVERY page, it’s pretty cool.

Also, if you’d like to edit the document itself, here is a link. Just make a copy, save to your google drive and then make changes!

Make muscles, not excuses.

There are all kinds of excuses we can come up with to not get fit or to not stay fit. Most are bogus. That’s some really tough love, isn’t it?

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Yet, I’ve trained with people who have serious, debilitating diseases like lupus, multiple sclerosis and fibromyalgia to name a few.

I’ve worked with women going through a divorce or even mourning the loss of a loved one.

I’ve worked with women working hectic, crazy schedules.

I’ve worked with women when they’re sick, when they’re injured.

I’ve worked with women who were battling morbid obesity and women who were battling anorexia or bulimia.

I’ve worked with women who have newborn babies and a million kids playing a million sports. Those are all potential excuses, they just chose to push past them. And you can too.

What you have to do is turn your excuse into your reason to push, to get stronger.  If we don’t, we allow our excuses to become validation for why we don’t achieve our goals. Instead, let’s make them the motivation.

Putting your big girl panties on means overcoming your excuses to make some muscles. What are some of the excuses you find yourself making? How can you rewrite them into reasons?

When we lose our excuses, we find results.

 *The above is an excerpt from my upcoming book. To be notified when it’s released, simply put your name and email here.

*If you’d like help with fitness, fill out the contact form below.

The secret to maintaining a fitness routine

As a person who enjoys fitness and as a personal trainer, I think there are some important variables to a workout. Each variable can be scaled based on your personal circumstance.

First you must enjoy your workout.

Yep, I said that. So, when you’re just starting out, a 10 minute walk might be enjoyable. That’s what I want. I want you to get moving, feel excited, actually be able to accomplish the goal you set for yourself. A study published in Frontiers in Psychology in 2016 confirmed that perceived competence, that is the sense of mastery or winning, is one of the biggest factors in enjoying a workout and, ultimately, sticking to a fitness routine. So, start where you’re at and slowly get better.

burpees

Personally, I don’t enjoy workouts that make me feel like I’m going to throw up. I enjoy running, but going too fast or too long is not something I’d enjoy. Ways to increase the enjoyment of your workout is to add music, friends or even scenery. Don’t do a workout you hate. Not only will you probably not stick to it, your mind will continue to grow against the very idea.

cardio

You should enjoy your workout. The Cornell Food and Brand Lab found that those who “think fun” while exercising ate less afterwards as opposed to those who focused on the end result of weight loss. Science has shown that folks who enjoy their workouts are more likely to maintain a regular routine. Focus on enjoying your workout and you’ll find more success.

squats

By the way, your workouts will scale as your fitness does, as will the enjoyment factor. I once went to a spinning class that was so slow I didn’t enjoy it. That was just because it was designed for a different level of fitness (and level of calm) than I wanted. If you find yourself less fit than you used to be, it might be wise to not try and jump back in to what you were doing then. Work your way back up, enjoy the journey and give yourself the gift of small victories.

That all being said, there really is just one secret for a perfect workout.

The perfect workout is the one you’ll do.

As I mentioned, there’s no one way to get fit. There’s no exact right way to do it. You just have to challenge your body. Consistently. The best way to do that is to find a workout that you actually enjoy and want to do. You don’t have to lift weights. You don’t have to run. You don’t have to do CrossFit. So give up on the notion that your fitness has to be on someone else’s terms. Find a few things you enjoy and challenge your body with them daily.

*The above is an excerpt from my upcoming book. To be notified when it’s released, simply put your name and email here.

*If you’d like help with fitness, fill out the contact form below.

Checklists & systems

Today at the Y they showed me the checklists for opening and closing at the Y for the possibility it might ever happen. I love checklists y’all.
 
Checklists are part of systems. Systems are what help you get things accomplished, how you keep things consistent and in alignment with your values and goals.
 
We all need systems, no matter what you do for a living. Opening and closing checklists are like morning and evening routines/rituals. You need those. 
Examples of things that could be in your morning routine:
  • Prayer/meditation
  • Making the bed
  • Getting ready
  • Exercise
  • Food
  • Shower
Making this routine, making it habit is KEY. But it’s also the hardest part.
Examples of things that could be in your workday shutdown routine:
  • Review what you accomplished. (that list would’ve been created in the startup)
  • Create a plan for tomorrow.
  • Ask a few reflective questions.
  • Turn things off. Close things.
  • Straighten your work area for tomorrow. (Moms this might mean the kitchen is done).
  • Say something that reflects the action of being done with work (Done son!, Workday complete) and prepare your mind to transition to what’s next.
In fact, some people spend five minutes in their car shutting down their work brain so they can arrive home ready to be present with their families.
You could also use some workday start up and workday shutdown rituals too. No matter what type of work you do.
 
These things are what give your brain space and peace. They are what allow you to be present in whatever you’re doing at the moment. They are what allow you to be intentional. They are what safeguard your sanity, your free time, your progress. All the things.
 
The morning/evening routines and even the workday startup/shutdown are things we’re going to cover in my mastermind group starting in July.
 
You NEED to be a part of this group. It will help you. No matter what your goals are. No matter what stage of life you’re in.
 
Sometimes we try and piece things together. The planner we’ll be working through has it ALL TOGETHER IN one. It will help you. It’s only for 90 days, what do you have to lose?
 

Planning Mastermind Coming soon!

Guys!! This is the thing. I’ve FINALLY gotten really good at what I call Mom-Blocking.

I’ve gotten really good at finding time for things that are important including family, work, working out, taking care of the home, actually getting some sleep, resting, marriage meetings and more.

And here’s the deal, planning isn’t something we do to take all the fun away. It’s to provide structure so 1) you actually have fun time and 2) you can be present wherever you are and 3) you can be satisfied that you actually got the things done you wanted to get done. 

Craig Groeschel says his routine and structure is comforting, like guardrails. They keep you on track for what want and keep you away from what you don’t. That’s what we’re after here. Planning, being intentional, so you can have the best version of your life.

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I’ve been printing out a page from the planner each morning because I can’t WAIT to use it.

With that in mind, I’m going to run an online planning/productivity 12 week mastermind group from July to September.

10 people. Taking our lives to the next level.

 

Personally, I have 3 BIG goals I’ll be working toward. I’m going to show you and bring you along that journey so you can see how I do it. But I’m also going to be teaching & coaching implementation of things every successful person needs:

  • Schedule
  • Ideal day
  • Morning routines / evening rituals
  • Weekly planning/reflecting
  • Reverse engineering goals
  • Tasks versus to dos
  • Being present wherever you are

These things apply whether you’re trying to run a home, move, launch or grow a business/career, finish school or lose weight. Or even if you’re just trying to figure out how to scrape the pieces of your life into one bigger & better picture.

There will be more. The structure:

  • We will use Michael Hyatt’s planner. It’s as close to what I would create as possible. Plus he is a super awesome person. ($39 total with my coupon code)
  • We will have a Facebook group AND emails. That way you can be active & plugged in or you can stay COMPLETELY out of Facebook if you want. I get it, both ways. So, I’m providing this both ways.
  • There will be weekly training, live coaching, q&as, practical implementation methods. I’m asking for about 10-20 minutes a day guys. The return on that time investment is invaluable.
  • I’m going to coach YOU 1-1 based on YOUR goals, YOUR hurdles and YOUR needs. Which brings me to my next point.
  • Only 10 in this first quarter. I know how valuable this is going to be if I only allow myself to take on 10 folks. ($10/month for 3 months or $25 up front for all 3 months. This WILL go up the next time, you guys will be my guinea pigs and therefore you get guinea pig prices.)

So how to get started?

 

 

Morning Mojo

I accomplish a lot most days with a pretty good attitude.

But it hasn’t always been that way. What has made it possible is my morning routine. They way you do your morning sets the tone for your entire day and it’s really important to be intentional, especially if you have goals and want to live the life you desire.

It’s no secret that the most successful people in the world have a morning routine. It’s part of the secret sauce in success. I want to be successful, so I emulate those who have gone before me. I pay attention to the clues they leave and try to put things that make sense into action in my life.

Without further ado, let me just tell you exactly how most of my mornings go:

  1. Wake up @ 5am.
  2. Pray.
  3. Get dressed & ready.
  4. Warm water w/ lemon.
  5. Bible/devo/journal.
  6. To do list.
  7. Eat the frog.

Now, let’s break that down a little more.

Wake up @ 5am.

No one wants to wake up at 5am at first. I get it. You can be a morning person if you want to be. It starts with going to bed on time. Getting to sleep and staying asleep can be tough. There are habits you can put in place to aid in that (exercise, eating healthy, journaling, reading, etc).

Getting up at 5am makes the difference between you owning your day and your day owning you. Getting up at 5am means you control the first bit of your day. Not your kids, not your job. You. For most of us, any later and we’re in a constant state just trying to get the next thing done, to answer the next demand, to meet the next deadline.

Getting up early puts you ahead of schedule. And it allows you a little breathing room to DO YOU before the chaos begins. It allows you to be intentional about your day instead of reacting to it.

Pray.

My pastor taught me to slide out of bed so the first thing that hits the floor is your knees. Even if you’re not a Jesus follower, you can benefit from this practice. Starting the day in a little silence, with gratitude, with intention and by putting your priorities in place increases the odds you’re going to have an awesome day.

Get dressed & ready.

I get dressed first thing. It increases the likelihood I’ll actually do what needs to be done. Having clothes and shoes on means I’m ready for whatever the day throws my way. I feel empowered. I also brush my hair and throw on some lipstick. Gurrrl, you’re ready to nail the day!

Warm water with lemon.

Warm water with lemon is the first thing I put in my body in the morning. It’s a nice, gentle wake up call for your digestive system. Lemon is also detoxifying and such. Did you know  you’re actually dehydrated after sleeping all night? So, I rehydrate and get your day started right!

Bible, devo & journal.

Every morning I read something that makes my brain and heart grow. I write about it and about the day before. It’s what works for me. You have to workout at the mental gym, y’all. The brain is the strongest muscle in your body! It also keeps me mentally clear and focussed when I do this.

To do list.

As I’m journaling and reading and such, I throw whatever comes to my head on my to do list. Now, realize you can only accomplish like 5 things a day, so don’t go crazy. I’m intentional about what I’m going to accomplish that day. I keep my to do list in my planner, which I take everywhere with me and check things off as I go. I even put givens on there sometimes to make me feel better. Brush teeth. Nailed it.

Eat the frog.

Currently, I’m writing a book so writing for 30 minutes first thing in the morning is the frog I need to eat. Eat the frog is a way of saying do the hardest and most necessary thing of the day first so that you get it over with and make progress on your goals. For someone else this might be working out, it might be a project around the house or it might be a sales pitch. Whatever it is, get it in as early as you can and then pat yourself on the back. You’ve already done the hardest thing of the day!