WEEK 11

MIND

Only 2 more weeks of our accountability group. Many of us are back into routine or trying to get back into routine.  Summer doesn’t usually consist of much routine, where our schedules are more flexible and always changing. As we move back into fall, we will be back into more of a routine, but we still want to always keep some unplanned fun in the mix.

To help feel our BEST and reach our goals, at the beginning of each week, take 30-60 minutes to plan your week. Take time to think about your goals and what you need to do to move closer to reaching those goals. Write down your goals and your plan for the week. Schedule your workout days and what you plan to do, jog, weights or maybe a class. Plan your meals for the week, and what snacks you will have. Be flexible. Pay attention to what works for you and what doesn’t. Plans can and will change.

Keep your goals that you wrote down in a place that you see every day, to remind yourself WHY you are hustling and what your HEART wants you to hustle for.

If you haven’t done this yet, tonight is a great time to write your plan, or get up a bit early to spend time organizing your thoughts. This is 30 minutes well spent.

SOUL

Be sure to schedule time for your own soul, creativity and rest. Make sure you are including outdoor activities, even just time outside, reading walking or just sitting. We all need to be outdoors more. Notice nature and what is going on around us. Being outdoors is important for nurturing our mind and soul.

BODY

With summer being so unpredictable and sometimes chaotic, we kept our workout routine pretty simple. Our goal was to keep moving and do our best to make as many good choices as possible, and to not completely fall off the health wagon.

Once you get adjusted in the next week or two, you could add new exercises or intensify your workouts. If you are working out at home, below are my recommendations for the most essential small equipment I would get, if you haven’t already. You can always get more, but these are what I would start with. There are links for each one, and most of these you can also pick up at Target or Walmart.

• Tubing – You can do a lot with tubing at home, but I really like it to do some back exercises, especially rows.
• Dumbbells – You have to have a few dumbbells at home.  Great starter set could be 3’s, 5’s and 7’s.
• Exercise Ball – This can add that balance and stability component to a workout and be used as your office chair as well.

Below are two more that I really love, but are not essential to start. I end up recommending the foam roller so often with clients, because of tightness and muscle imbalances that they are experiencing.

• Foam Roller – Love love love the foam roller.  This will help you massage your muscles, stretch and it is awesome to add more challenge to certain exercises.
• 6 lb Medicine Ball – Bring some life to buddy training and fun to your own training. A 6 lb. ball is good to start with.

Your morning routine is a key part of your day and week. Think through how much time you need for your routine, and be sure to take this time every morning for your mind and soul.

Good luck to everyone getting back into the craziness of routine. Do your best to enjoy some MOMENTS, nurture what matters to YOU and NOT let everyone else’s stress and choices consume you.

Know who YOU are and what YOU want. Live YOUR life like it matters.

Enjoy today,

Kelley