Do you ever end a week and have no idea what you did or where the time went? As my children have grown, time seems to be speeding up. If I don’t take a step back and evaluate what I want to accomplish, the days slip by and another week is gone. I like to plan and set goals so I can live intentionally and focus on quality time with others…not just survive each week (although some days that’s my only goal).
A cornerstone of my weekly planning is the time I dedicate to my personal fitness and wellness, which includes exercise goals and planning our meals. I would love to have creative date nights and projects for the kids every day, but there is only so much time and I have to prioritize.
Good health leads to good energy and better quality of life, it’s essential for everything else I do, so I try to get these goals down on paper with the Weekly Fitness and Meal Planner and make sure they get done.
If you’re like me, if you don’t plan ahead for dinnertime, you will find yourself eating takeout or pbj sandwiches too often.
Planning leads to healthier eating and will save you money on food and groceries. Without an eating plan, you’ll be more vulnerable to grabbing food based on hunger and cravings. Make it easier on yourself to make the right choices!
My main goal is to map out dinner with a healthy protein and vegetables for each night. I like to include a vegetarian meal, healthy fish, and variety throughout the week, including some nights for leftovers, slow cooker, or a quick and simple dinner.
I also put my workouts on my schedule. Depending on my current goals, sometimes I’m focusing on strength, running a race, a home workout program, or if it’s a busy time simply showing up and getting something done.
I typically aim for 4-5 days of cardio and 2-3 days of strength training each week, and incorporate a small session of yoga most days.
It’s always tempting to stay up late and sleep in, but I’m more focused, productive, and feel better in the morning. I constantly have to recommit myself to getting enough sleep.
Everyone (the vast majority) needs 7-9 hours each night.
For a long time, I was convinced I required a longer amount of sleep or I would not feel well, but then I had kids. I realized my body could survive a lot more than I thought, although it’s definitely not the healthiest route and will take a toll over time.
Now, my goal is to sleep 7 hours a night and take a 20-30 minute power nap in the early afternoon. I highly recommend you read Michael Hyatt’s case for napping, and lose the guilty if you have any.
What else contributes to optimal wellness and energy for you? There are always factors beyond simply eating and exercising.
Do you need to clean out your desk? Drink more water? Take your vitamins? Cut down on caffeine? Spend time in prayer and meditation?
Pick 1-3 wellness goals each week to focus on to gain better health, less stress, and more energy.
Feel free to download, print, and share (but please do not alter) this Weekly Fitness and Meal Planner. Also share in the comments: What are your weekly goals?