Conquer Chaos: 5 Tips to Prioritize Health and Fitness this Week

By: Sammie Holden 

Life – it’s HECTIC. Whether it’s work conflicts, coordinating school pick-ups, weekend getaways, or just trying to get to bed at a decent hour, it’s easy to let the days and weeks slip away on auto-pilot. But what happens? Our best intentions to workout or eat well slip through the cracks.  

I struggle with this every day. So what’s a fitness professional to do? I start with one big breath. In through the nose, out through the mouth. Feels good, right? Then, I remember while I do have big goals for myself, tackling those goals doesn’t have to be big and scary. Pursuing your legend should be fulfilling, not stressful! So make it manageable. Small, deliberate changes in your daily routine can lead to significant improvements in your overall well-being and keep you on track.

Here are five actionable tips to help you set yourself up for a successful week of training and prioritizing your health:

1. Avoid the snooze button at all costs 

It’s me, hi, I’m the problem. Me and my 6 alarms! When that alarm goes off, it’s tempting to hit the snooze button and steal a few more minutes of sleep. However, this habit can disrupt your sleep patterns and make you feel groggy. Instead, challenge yourself to get up when the alarm sounds (the first one!). When my alarm goes off (ok or the second) I take a breath and start counting down from 10. By the time I get to 1, my brain feels more adjusted and ready to put my feet on the ground. This simple tweak to our routine builds discipline and feels so good starting your day on a positive note.

2. Prep Your Meals Ahead of Time: 

When I forget to meal-prep, my entire week gets thrown off. I end up getting take-out, or going the the grocery store in a rush and buying nothing helpful. Meal prep can be as simple or complex as you want! Plan out all your meals in advance, or dedicated an hour or two  on the weekend chopping veggies, fruit and prepping some protein to have on hand to make quick meals and snacks. You’ll have healthy options readily available, making it easier to stick to your plan during the busy workweek.

3. Less Screen Time:

We all spend a significant portion of our day in front of screens, whether it’s for work, leisure, or doom scrolling. Consider cutting back on screen time in general, but especially at night. (This will also help with tip 1 if you’re prone to staying up late on your phone in bed!). Start small, with no phone 30 minutes before bed, then an hour before bed. Reducing screen time can improve your focus, mental clarity, and sleep, helping you stay on track and feeling good.

4. Pre-schedule Your Workouts:

Treat your workout as any other important appointment or meeting. Put them in your calendar and treat them with the same level of commitment. By having a set schedule, you’re less likely to skip and more likely to achieve your fitness goals.

5. Call a Friend for Support:

My favorite workout tip: texting a friend. Accountability can make a world of difference in your fitness journey. Reach out to a friend or workout buddy who meet in class. Having someone to exercise with or simply share your progress with can provide motivation and encouragement. A text from a friend the night before to meet them in class does wonders on my motivation the next morning!



Sammie is a Coach and the Digital Content Manager at Alchemy 365. If she’s not at the studio forcing her co-workers to make TikToks, you will most likely find her at the dog park by day, or karaoke bar by night. 



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