Your Sunday Power hour to get done what needs to get done for a successful week ahead!
In my online business we teach the coaches we mentor how to be successful with just one hour of uninterrupted dedication to their business per day. I was writing my to do list for today and realize that the Power Hour term can be a tool for people on their health and fitness journey as well. For some, meal prep, grocery shopping, planning for the week can all feel very intimidating and time consuming.
Here's how I break it up in 1 hour every Sunday!
8 Minute Meal Plan:
Jot down what you will be eating for breakfast, lunch dinner and snacks throughout the week. For some this make take longer, but the important thing is not to over complicated it!
Breakfast: Eggs with spinach and cheese, grapefruit, & toast
Lunch: Turkey K with rice and green pepper
Dinner: Turkey patty with brussels sprouts
1 Minute Grocery List:
From that meal plan you should easily be able to decipher what you need to gather from the store. If you're doing it right, the meal plan is pretty much the grocery list.
2 Minute Plan exercise for each day:
Follow a calendar that tells you which exercise to do each day. For example, Monday for 21 Day Fix followers may be PLYO, Tuesday, Upper Body, Wednesday Cardio etc... Along with knowing what exercise you're doing, schedule a time each day that will be a designated 30 minutes to get it done!
2 Minute Prep Exercise:
Lay out your workout clothes for tomorrow morning and set up your workout to stream online or on DVD. Make sure the equipment you need is set up where you'll be exercising. This is typically in my living room with two 8 pound dumbbells and a resistance band.
30 Minute grocery trip:
The key to a quick trip is to know what you're getting, get in, get out and pick a time of day on this fine Sunday that isn't going to be incredibly busy. Most often this is between 6-9 am here at Waco, Tx HEB haha. But quick trips typically mean you have a list, you're sticking to that list and you don't dilly dally!
So, I'm saying this leaves exactly 17 minutes for meal prep......? Let's not kid ourselves, we all know it takes longer to cook a weeks worth of meals than that. I like to do 2-3 days instead of the full week, it's easier for me to stomach food that is closer to fresh than 5-7 days.
What's important about the remaining 17 minutes is that you're simplifying your week by organizing your food in a manner that will save you time, whether you've prepped the entirety of your meals or not. Having everything you need and organizing it will allow quick and easy cooking or grab and go snacking.
Examples of things you can do in this 17 minutes that will end up simplifying your workout week:
Cut up the veggies for your snacks and put them in baggies.
Cut your grapefruit (or any fruit) in half and pre cut the wedges inside the fruit to quickly eat in the mornings.
Prep (5) lunch sacks with items that don't need to be refrigerated such as granola bars and almonds.
Put the coffee grounds and water in the coffee maker so you can just press start in the morning.
Taking just one hour out of your Sunday to prepare for the week will make you so much more successful on this journey. The most difficult health and fitness path is one that is unorganized, unplanned, and doesn't follow a routine.
This causes a lot of uncertainty about when you will workout, what foods you will be eating and when, as well as making you feel as though time and being busy won't allow you to live a healthier lifestyle. We all have the same 24 hours in a day. There's enough time, we just need to make use of it.
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Let me help you in this journey --I will be here as your personal online coach to guide you in any way you need!