Often by the time the weekend comes, we all sag into our couches and then before we know it it’s 6pm on Sunday and we’ve got to try to gear up quickly for the week ahead. I like to keep my Sunday moderately busy so that i’m not shocked back to life when the week starts Monday Morning. The following 8 things are my Sunday go to’s when getting ready for a busy week.
Exercise – get up early and get it done, it takes 30 minutes to an hour and then we’ve got the whole day to relax and get our selves together before Monday arrives. Even if it’s your rest day go for a walk or something it won’t kill ya and you’ll get your blood flowing. My favorite 30 minute treadmill HIIT workout below. 15 minutes in you’ll be wondering how you got so sweaty all already. Obviously adjust speeds to your fitness level! Don’t want anyone flying off the treadmill arms flailing.
- 7.0 incline/3.5 mph (10 minutes)
- 2.0 incline/8.5-9 mph (sprint 30 seconds, rest 30 seconds do this for 5 minutes)
- 4.0 incline/8.5-9 mph (30/30 sprints 5 minutes)
- no incline/ 9.0 – 10.0 (30/30 sprints 5 minutes)
- no incline/ 3.0 mph (5 minutes)
Meal Prep – a lot of people act like they don’t have time to meal prep when really they’d just rather sit around for a couple hours instead of cooking and then complain all week about how they had no food so they “had to” order out. Links below to a few recipes I love to double up on so I have them for the week! (i’m a recipe follower not maker, none of these recipes are mine). Also, if you have the time to cook every day and like doing that by all means just getting groceries can be your meal prepping!
- Vegan and GF quinoa cakes
- The Best vegan Protein bars that exist
- Banana oatmeal muffins (I add dark chocolate chips)
- Steak Bowl recipe for my meaters
- Roasted Vegetables easy side.
Set goals – weekly goals work much better for me than monthly. when I set monthly goals no matter where I place them or write them I forget about them then find em 3 weeks in and realize I didn’t do even one. A few examples of short term goals i’ve set for weeks past. I leave my goals on my desk next to my keyboard so that i have to see them.
- Sign up for a dance class
- meet up with a friend for a workout! (i’m a loner to the thousandth degree).
- only order takeout one time this week
- Whenever I look in a mirror, remind myself my body is strong and beautiful exactly the way it is.
Plan yo life – I pencil in when I plan on working out based off of what my schedule looks like for the week. If you have a 9-5 workouts are pretty easy to schedule so write them in and think of them as required not optional. Make your health a priority. I also take this time to pencil in actionable goals, if i write them out and then write them in my schedule i’m less likely to forget they exist.
REST! – The best part of it all, chill out. I spend 2-3 hours just relaxing. Reading, writing, watching shows etc. I believe in getting things done, but a girl likes to chill.
I personally like feeling ready for the week, instead of blind sided by it. So get started go for a walk, put on a mask, and start writing out those goals for the week!
Shanda
Awesome tips!! Took some notes and will apply them. Thank you xo
ypowless@gmail.com
so good!! happy sundays or really any day of the week lol
Miesha
I feel like reminding ourselves that we are beautiful and strong and healthy is so the right thing to do. It doesn’t mean we can’t improve our health, it’s just you’ve got to love yourself. Mask, food shop, meal prep, relax and planning done. Exercise at 6am and 3 days until art day! Life is good! Thank you for your post, so welcome as always ^^ Can I ask how long you’ve been doing yoga? And if you have ever done Pilates?
ypowless@gmail.com
HIII!! i’ve been doing yoga on and off for about 6 years, i’m currently in the middle of my 200hr registered yoga teacher training so I am learning SO much more about yoga it’s pretty intense. I have done mat and reformer pilates and i love it! it’s so so challenging and I wasn’t expecting it. I’ve been learning more towards low impact exercise during my yoga training (more on that in a few months!
Miesha
I can imagine it’s intense! I love Pilates but I’m having trouble finding a class near me that I enjoy (I had a teacher in my first class who was just amazing).Looking forward to hearing about some more low impact exercises! Re. art days, I opened an Etsy shop! I mean it’s a little bit slow and I haven’t had many sales but I’m so proud of it! ALSO, skincare – Have you tried The Ordinary? I got some last week and my skin is so bright! I’ll tag our in one of their posts! Happy Wednesday!!