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The Weekly Ritual

The weekly ritual is one of the most important take-aways I’ve learned from habits-based coaching. It is often one of the biggest factors in whether I (or our clients) succeed in the upcoming week when it comes to making healthy choices consistently. 

This is what my Sunday usually looks like, as I try my best to “walk the talk” as a strength coach and business owner. 

“Selective Willpower” + Supportive Environments + Healthy Routines = #SUCCESS 

Each Sunday we make up a weekly menu of healthy nutrtious meals for dinner. We always plan to make extra servings to have for lunches and snacks during the week. I will set aside leftovers for the next day as we prepare these meals during the week. 

We also order all of our food from a few different stores that allow for pick-up and delivery to our home. The time savings alone is well worth the extra cost. 

Healthy Snacks

We also put together a healthy snack bin to be ready to go for the week. I always carry a small cooler in my truck that these items can be stored in while I am commuting. After 3 pm, I pick up my 7-year-old from school, and we are off to our daily afternoon activities. I have healthy snacks prepared for her. Peanut butter and apples are her go-to. But here is a list of other healthy snacks to try.

• cut veggies  

• fruit 

• mixed nuts + seeds 

• yogurt or cheese 

• homemade bars from our local Farmers Market or make them at home

• hard-boiled eggs 

• etc. …basically a mix of healthy(ish) options to grab that varies seasonally and works for my body and eating schedule. 

Nightly Routine

Each night, I pack my cooler with leftovers, lay out my workout clothes, pack my work clothes, and go through my nightly bedtime routine. When I wake up, my day is already planned and I don’t have to make very many choices. Everything I need has been prepared to be successful for the week. 

I’m lucky to train at either my home gym or at the Performance Ranch every single morning Monday-Friday. (Best commute ever!) Post workout I take a hot shower and I’ve already breezed through the step of deciding what to wear and what to eat by taking care of that the night before (less decision fatigue). 

I can guarantee after years of doing this that it increases efficiency, decreases decision fatigue, and ensures that you’re set up for a great week of positive self-care habits. Stay healthy + happy friends!

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