Everyone wants to be a rockstar when it comes to ultimate health and wellness. However, becoming one is a different story. You have to find the motivation to put in the work everyday, from meal planning, to prepping, to moving your body, and most importantly getting adequate sleep. Sure, it’s easy to outline and plan, but how do you find the motivation to consistently put in the effort everyday?
We’re human! Sooner or later we are going to hit a bump in the road that will easy derail our plans and throw our goals out the window. This could be anything from a vacation to a job change. Planning for this is key!
In order to plan, we need to first use this new drive for change to skillfully begin building routines.
Motivation is the impulse, or energy we get when we set new goals or start something new. If we don’t properly plan and captivate this energy, sustaining this motivation will be virtually impossible. Creating a routine during this initial phase will build a sustainable solution.
Our whole life consists of small routines. The important piece here is building the routines that will create a healthy lifestyle and squandering the small routines that prohibit you from reaching this goal. Your morning routine for example: how often do you go to check your work email first thing in the morning only to find yourself lost on social media!
Setting up a solid daily routine is a little bit art, and a little bit science. The science is figuring out what you need to get done, while the art is figuring out when to do it.
- Make a List – Write down everything that you need to do on a monthly basis, weekly basis, and daily basis in order to reach your ultimate health and fitness goals. Such as going to the grocery store, farmers market, meal planning, meal prepping, how many days a week you need to be doing cardio, strength training, yoga, and massage, etc. This is just a brain dump. In your ideal world, what would you need to incorporate in your life to create the changes you desire.
- Structure Your Day – Here you have to keep in mind if you are an early bird, or a night owl- when do you have the most energy to stay focused and get things done.
- Meals: Plan our your grocery shopping and meal prep days. There are so many different ways to meal prep you have to find the structure that works for your lifestyle. 1. Cook extra at every dinner to have left overs for lunch the next day. 2. Cook large breakfasts on the weekends to portion out for the week ahead. 3. Take a couple hours on the weekend to prep and cook your breakfast, lunch, and snacks for the entire week. You may have to play with this one and your schedule each week to determine what is best for you.
- Exercise: Schedule all your physical activities, apts, etc on your calendar everyday. For some this might be easy to create a consistent time every week, for others you may have to look at your calendar everyday and plan it depending on your other commitments. There is a common saying, “Eat the Frog”. If you know that workout is going to be a daily mental challenge for you, you may need to schedule your workouts early before those excuses start filtering in.
- Water: Hydration is key for optimal health. A simple solution is to bring a 1 gallon water bottle with and use that throughout the day to refill a cup. Another solution depending on your hydration stations is to bring a 24 oz water bottle with you and refill 4-5 times per day. This is especially important when you know you are going to be on the road all day.
- Get Specific – If it works for you, you may even need to break down the day by the hour so you stay on track.
- 6am: wake up, brush teeth, feed dog, pre-workout w 16 oz water, cardio
- 7am: shower, breakfast, 16 oz water, check emails
- 8am: leave for work (bring 2 snacks, lunch, and 60 oz water)
- 10am: snack and 16oz water
- 12:30pm: lunch and 16 oz water
- 3pm: stretch session, snack, 16 oz water, social media break
- 5pm: head home
- 5:30pm: dinner, 16 oz water, foam roll
- 8pm: organize food and water for next day
- 9pm: bedtime routine
- Schedule in Time for Flexibility – Even the most planned out routines fail at some point. The point is to have such a solid routine that when life gets in the way, you can pick right back up where you left off. It’s ok not to follow the plan perfectly everyday. However, in order to live your healthiest life you need a consistent and persistent approach for 4-6 months to allow the body to adapt and create the healthy life.
- Test Drive your New Routine – The first go round may not be the end all be all of your routine. Try your plan out for 30 days, make adjustments as you see fit on a case by case basis. Make sure to continuously asses every month or so to make sure you are creating the best routine for this season of your life.