Start the Week Strong

Key Takeaways

• Kick off your Monday with an energizing full-body workout.
• Use weekly intentions to align your actions with your goals.
• Plan your meals to set yourself up for a successful week.

Day 6: Start the Week Strong

Mondays set the tone for the week ahead, so let’s make this one count! Today is about channeling that fresh-start energy into fitness, nutrition, and mindset strategies that build momentum.

Fitness: Full-Body Circuit to Energize Your Day

This quick workout targets all major muscle groups and gets your heart rate up. Perform each move for 40 seconds, followed by 20 seconds of rest. Repeat the circuit 2-3 times:

1. Bodyweight Squats: Build leg strength and improve mobility.
2. Push-Ups: Engage your chest, shoulders, and core.
3. Plank-to-Knee Taps: Strengthen your core and improve stability.
4. Jumping Jacks: Boost your cardio and coordination.
5. Glute Bridges: Activate your glutes and hamstrings.

Action Step: Complete this circuit and track how you feel before and after. Adjust intensity as needed.

Nutrition: Plan and Prep for the Week

Meal prepping saves time and ensures you have nutritious options readily available. Here’s how to start:

1. Batch Cook Proteins: Grill chicken, bake tofu, or prep hard-boiled eggs.
2. Pre-Chop Veggies: Make it easy to grab and cook your favorite vegetables.
3. Assemble Snacks: Portion out nuts, fruits, or yogurt for quick grab-and-go options.
4. Pack Balanced Meals: Focus on protein, healthy fats, and fiber-rich carbs in every meal.

Action Step: Prep at least one meal and one snack for the next few days.

Mindset: Set Your Weekly Intentions

Take a few moments to align your actions with your long-term goals. Here’s how to get started:

1. Define Priorities: Write down your top 2-3 priorities for the week.
2. Visualize Success: Imagine how accomplishing these goals will feel.
3. Schedule Check-Ins: Pick a day mid-week to review your progress.
4. Affirm Your Efforts: Use positive self-talk to stay motivated.

Action Step: Write down one fitness goal, one nutrition goal, and one mindset goal for this week. Keep the list where you’ll see it daily.

Suggested Resources and Tools to Help You Succeed

1. Fitness Timer App: Use it to track intervals during your circuit workout.
2. Meal Prep Guide: Download a simple template to plan your meals.
3. Goal-Tracking Journal: Document your weekly intentions and reflect on your progress.

Starting your week with purpose can set the tone for everything that follows. Take charge of today, and let the momentum carry you forward!

Need a more structured plan for the week? Check out my app for workouts and meal plans! Click here to download and get a 7-Day FREE Trial.

Committed to Your Success,

Caitlin Followell
Certified Personal Trainer & Nutrition Coach