I’ve been seeing some INTERESTING posts from people on social media recently …

People who:
Haven’t showered in days
Don’t ever change out of their pajamas
Waste time and are bored every day because they don’t have a plan
Not getting simple and small things done (that are normally no big deal)
Are suffering from more anxiety and stress than usual, because they don’t have any normalcy in their lives!

Hey, there’s NO judgment here! In fact I’ve been guilty of one or two of these over the years …

But right now it’s more important than EVER to make sure that we’re doing what we can to keep our head in the game and not let ourselves slip!

If this sounds like you (or someone you know!) then a little structure may be exactly what you need.

That’s why I created a quick guide below called YOUR PERFECT LOCKDOWN DAY!

Creating your own version of this will do SO MUCH to help keep your stress levels lower, stay on-track with your goals, and even have more fun in your life!

Who knew that when this year kicked off, it would turn out the way it has so far?

The best thing we can do is roll with it, adapt our routine, and get on with life the best we can.

If you don’t have a schedule, it’s like playing a game of dominoes.

If one little thing goes awry, it can cause a cascade of events that can throw off your entire day … or worse!

And that can lead to:

Stress (which you know is bad for your health). Which can lead to …
Poor sleep. Which can lead to …
Not-so-healthy meals. Which can lead to …
Little or no exercise / activity
Now imagine the OPPOSITE of all that: having a sense of peace and feeling in control … sleeping great at night … having more energy … and feeling proud of yourself because you’re taking control of your day!

Just a few things plugged into a schedule can make a WORLD of difference! Check out this sample schedule I’ve been following:

6 a.m.: Morning Ritual: Wake up, drink a glass of water, take vitamins
6:30: Gratitude Practice / Meditation
7 a.m.: Workout
8 a.m.: Shower
8:15 a.m.: Breakfast
9 a.m.: Work
Noon: Lunch, get outside for activity/fresh air, personal development
1-5 p.m.: More Work: client meetings, virtual coaching, etc. (ALSO: deal with mail and paperwork/make any phone calls for any personal business.)
5:30 p.m.: Dinner, household chores, and fun/family time! (do something creative, write random cards to family members / friends,
9 p.m.: Reading, gratitude practice / prayer, and sleep!

Take a few minutes today to create YOUR perfect day schedule – set yourself up for success by being realistic about how much you actually can accomplish in a day.

And then hold yourself accountable to following it.

You will be amazed how after just a day or two you will feel so much more relaxed and at peace.

Make it an amazing day!

The #1 enemy of your goals

The #1 enemy of your goals

If you could call out the #1 enemy of your goals, what would it be? There are so many to choose from:
Not having enough time, Lack of support, Not knowing what to do, Your genetics, Pizza…
The list goes on and on!

read more
Your new favorite cookie recipe

Your new favorite cookie recipe

Are you a fan of no-bake cookies? Soooo good!But have you ever seen the original recipe? Talk about fat and sugar bombs … whoa!Not anymore … I’ve got a healthified version for you that’s a lot less sugar, and – bonus – it’s loaded with fiber and antioxidants.

read more
Setting realistic goals

Setting realistic goals

Every once in a while I get a panicked email or call from someone who wants to “lower their cholesterol down x points before their next doctor’s appointment a month from now“ or “get ready for a marathon in two months”. Don’t get me wrong: Those are all important goals … but they absolutely are not possible (at least in a healthy and sustainable way) in only a month or two!

read more
Upscale sandwich shop recipe inside…

Upscale sandwich shop recipe inside…

Ever eaten at a gourmet sandwich shop and tried something new … and was BLOWN AWAY by the deliciousness?!Well, I’ve got a recipe for you today that’s based on one of those sandwiches. I’m drooling just thinking about it. It’s crunchy (the toasted bread) … creamy (the avocado & hummus) … and tangy (the sauerkraut).

read more

Rob is the owner and founder of Fitness Lifestyle Personal Training.

He has been training for over thirty-three years; seventeen of those years as a personal trainer helping others reach their goals.