What you do on Sundays, or the last day before your typical work week, can either set you up for success or failure in terms of your health and fitness goals. There is a saying that states “If you fail to plan, plan to fail.”

Here’s 5 things you can do as you wind down your weekends to assure a successful week ahead.

1 – Plan Your Exercise Week

Consider your work schedule and any social commitments. Now decide which days and times will be the most convenient for you to complete your workouts. Schedule them into your calendar like any other important appointment. Make sure your weekly routine is balanced and includes muscle, cardio, and flexibility/mobility. Be sure to include the activities that you love to do but also the ones that you may not enjoy as much but know you should be doing for your overall health. 

2 – Plan Your Meals

Again, consider the week ahead and plan your meals. Create a grocery list that assures you’ll have the foods you need to prepare your meals throughout the week. Be sure to include foods that are nutrient dense, high in fiber, and include all macronutrients (protein, carbs and fats).

3 – Grocery Shop

What happens if you get home after a long day, and you are starved and there is nothing to eat? You are more likely to choose a less-healthy item or order in a meal that’s guaranteed to be less healthy than if you just cooked at home. If you want to commit to a healthy diet, you have got to commit to setting up a framework for success. This includes planning a trip to the grocery shop weekly and then a couple smaller trips during the week to top up on fresh fruits and veggies. It’s challenging to adhere to healthy nutrition without making this very important commitment to yourself.

4 – Food Prep

Once you get home from the grocery store, take the time to wash and cut your fruits and veggies so they are readily available for quick snacks. It’s also a great time to prepare your protein for the week so it’s ready to add for quick meals. You might also benefit by preparing mini-food bags for on-the-go snacks.

5 – Rest and Recover

Do something this day that quiets your body and stills your mind. It might be a relaxing bath, listening to soulful music, reading a good book, going for a walk in nature, meditating or just spending some time focusing on deep breathing. This mini break will help you mentally and physically prepare for the week ahead. 

Yours in health & fitness,
Sherri McMillan

Sherri McMillan

Sherri McMillan

Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.

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