Motivation Mondays

As a coach and athlete I am always interested in amplifying successful behaviors associated with motivation, athletic advancement, and mental clarity. In my experience, success in these departments are very much MY choice. I typically workout an hour a day, which is a self-proclaimed “right choice.” The other 23 hours of the day are the hours that make the difference in whether or not I am successful. For me, mindset and motivation comes down to Mondays. Mondays are typically a hard day to swallow, but they are the day that I choose to thrive. Here are four things I do on Monday to set myself up for the rest of the week:

1. Stay Hydrated. Before my morning coffee, I drink 8-12oz of water. This helps my body wake up and start with something positive for my digestive system. Throughout the day, be sure to drink 80-120oz of water depending on your activity level. When I’m feeling hungry, I start with drinking a glass of water before going to food. Most of the time I’m not truly hungry for food, water will satisfy me.

2. Unplug. I start each day with either meditation, journaling, or both when I have time. My meditation is in the form of an App (Waking Up with Sam Harris), or I take 10 minutes to sit quietly and focus on breathing in and out. Journaling has evolved for me over the years. I write anything that comes to mind in my journal, I don’t have a format. Think about what you are thankful for, what you have currently, what you want in the future, what/who inspires you, and what you have on the “to do” list. Journaling is for YOU, everything is fair game.

3. Think 2-3 Meals At a Time. Meal planning is awesome! Personally, my brain can only handle 2-3 meals at a time. Most of us have a great deal of responsibility on top of getting good, healthy food on the table. Simplify this aspect of the day and break meals down into three categories. Each meals needs to consist of a smart protein, carbohydrate, and fat. Done! Move on with your day!

4. Daily Workout. My workout is not a choice of IF I’m going to do it, it’s WHEN I’m going to do it. Movement for the day is non-negotiable. It’s like eating, drinking water, and sleeping. Look at the upcoming week and plan when you will get it in everyday. Hold yourself accountable with Zen Planner and a daily calendar, or find a friend who is on the same workout schedule as you are. No matter how I’m feeling, I ALWAYS feel better after a workout!

Coach Emily