Sundays Are For Self Care, Renewal, and Planning

Mondays are the first days of my week so Sundays are days to debrief from the week that I just completed. Meaning that generally, Sundays are my days to reset and refocus for the coming week. On Sundays, I like to take it easy and do things that make me feel good but I also like to do things that make me feel like I’m setting myself up to start the new week off positively.

Journaling

Another thing that helps me set the stage for my week on Sundays in writing in my journal. I use this time not only to decompress my feeling about my life but to also think through my goals and plan.

There really is no substitution for writing out your goals and creating a system for tracking out your progress. It’s true what they say, “you can’t improve what you don’t measure.” If you need help with this process, be sure to check out “How to Set SMART Goals for Your Life.”

Monthly Planner Template

Meal Prep

Prepping your meals for the week ahead is a great way to make sure you get the right nutrients when you are busy but also that you maintain a healthy weight. It can be a huge stress reliever because it’s one less thing to worry about while you are trying to work, take care of the kids, run errands, or do what ever else in on your plate throughout the week.

I just prepped some chia bowls for the rest of the week using macadamia milk as my base. In my recipes, I always try to stick to using all organic ingredients and I choose nut-milks that are unsweetened with no additives. I sometimes even make my own.

Here are a few recipes to help you get your meal prep underway:

Meal Planner Template

Fitness

I try to always get a good workout in on Sundays. This is because I often skip workout during the week. I’m a very busy person and honestly sometimes I just don’t feel like working out during the week. Sunday is at least one days for certain that I know I can stick to.

LISS Workout

Recently, I have transitioned to LISS workouts, a low-intensity steady state. If you have a high body fat percentage (which you can still have and not weigh much) and your goal is not just to lose weight but to also have a firmer body with a better composition I recommend trying this method out. I still do HITT workouts as well but for different goals, primarily conditioning. My go-to LISS workout, and what I did today, is walking.

LISS workout ideas

  • Walking at a moderate pace.
  • Going hiking.
  • Steady cycling either on a spin-cycle bike or outdoors.
  • Steady rowing.
  • Swimming.
  • Using cardio equipment at the gym, such as the elliptical trainer, at a steady and moderate pace.

“It aids in fat burning and fat loss. Steady-state training improves your body’s ability to use fat as fuel instead of using glycogen stored in your muscles. Also, according to a 2014 study, continuous aerobic exercise is more effective than HIIT at improving fat distribution.”

Source: “Continuous Exercise but Not High-Intensity Interval Training Improves Fat Distribution in Overweight Adults

Resistance Training

I love ankle weights for increasing resistance during body-weight exercises. They are particularly great for thigh and glute conditioning.

Pick Your Day

I know I started this article with a declarative statement that Sunday is THE day. However, Sunday is simply the day that works best for me. You have to figure out what day works best for you but I urge you to chose a day, one day that will be your day to focus on yourself every week no matter what. I think you will find that having this as a part of your weekly routine will make a world of difference in how you feel, look, and operate.

Shopping Suggestions:

Anyone who uses sugar substitutes knows it can be difficult to find stevia with nothing in it. Recently, I went on a hunt and finally found one that I liked on Amazon. Thought I’d share.
Michael Pollan’s Rules from “In Defense of Food.”
“Don’t eat anything your great-great-grandmother wouldn’t recognize as food.” 💯



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