How to guarantee a great week

Sundays are a day of rest, but it is also a day for preparation for the week ahead. If you plan on having a successful week then it will be more likely to go that way. Rather than being overwhelmed with everything that you have to do, identifying your goals, intentions and a plan of action will be crucial to making sure you win.  Here are the action steps to have the best week ever, especially if you are getting the Sunday scaries.

  1. Take three priorities that you would like to accomplish this week. From there, identify what needs to get done and set clear dates/times to accomplish them

  2. Plan out what you are going to be eating this week. Rather than being at the mercy of your schedule, identify a few meals that you will be having over the next few days. I am a huge fan of making a stew or chili to eat Monday to Wednesday, and then have another dinner item that you can cook Thursday night. Going out to dinner on Friday is perfectly ok. Just make sure that whatever you are making has a ton of vegetables and a lean protein in it.

  3. Plan out your workouts for the week. This can easily be the first thing to disappear when you get overwhelmed. However, intense exercise can be the exact thing you need to help clear your mind and improve your focus as deadlines approach. Don’t forget this during times of high stress. Use exercise as an outlet to relieve it and so that you can be as productive as possible.

  4. Sleep. Plan on having a set bed time. A lot of things are not as urgent as you think and sleep is going to be crucial to improve your mental clarity and productivity. Don’t skimp on it, and you’ll notice a huge change in how you perform this week. Aim for at least 7 hours.

  5. Try to limit alcohol to the weekend, or if you do feel pressured to imbibe, limit it to one drink. Booze can negatively affect your ability to complete your work, it limits your health and fitness goals, and it can affect your sleep. Don’t let something like this affect your ability to be at your best.

If fail to plan, you are planning to fail. Following these action steps will help you be successful over the next few days. If you have the day off tomorrow, that’s great. Continue to plan out your week on Sundays so you can maintain your rhythm.

You’re gonna have a great week,


PS- Creating a real plan of action is crucial to the success of not just a week, but also to help you crush your health and fitness goals. Whether you are 20 or 50 years old, a plan will be the key to your success. Not quite sure how to get started on a fitness plan for you? Book a free no sweat intro here to take the first step. This 15-20 minute meeting with a coach will talk about how we can help you achieve whatever goal you’d like.

***we are running two nutrition challenges this coming 11/1. Our “all in” challenge will focus on principles that will help you lose fat, improve your energy, reduce your stress and make you feel better. We will be providing daily accountability over a span of 28 days and you will for sure feel the difference and be well prepared for the upcoming holiday season. It is $149 to enroll with the possibility to win a $25 credit towards other coaching services. We are also providing a free Sober November challenge that will begin on the same day. Interested in either program? Emailamber@hudsonriverfitness.netto enroll! Kick off meeting for the challenge is on 10/26 at 2pm.


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