At Brentwood Barbell we always meet with prospective members to see what it is they’re looking for. We often hear the standard reply that sounds something like… “I’d like to have more energy, gain a little muscle, lose some weight, and feel less achy”. Sometimes folks say one of those things, sometimes they say them all.
We All Have 24 Hours
After we’ve talked about what the prospective client wants, we then need to talk about the resources they can allocate to achieving their goal(s). Accomplishing a goal or set of goals takes time, money, consistent effort, planning, and execution. As such, part of this conversation turns to “when can you train”?
It’s incredibly common for people lay out a laundry list of obligations, none of which contribute to the goal(s) we just got done discussing. I get it, people are busy. I have 2 kids, with all the activities, a business I’m working on growing, a staff I’m working on growing, a family I’m part of, and I like to do fun stuff too. However, I also know that what is important gets measured, and what gets measured, gets managed. We all have the same amount of time, successful people simply manage those 24 hours more effectively than you.
Scheduling Strategies That Can Help
About a year ago I hired my own coach to help me grow my business. For years I had been telling people they should “pay someone to get there faster”. Part of the reason people should hire a coach is to reach their goal in a more expedient fashion. To live a better life longer! Can I figure out how to grow my business to the size and scope that I want to on my own? Perhaps, but what if it takes me another 6 years. Conversely, I could seek help from someone WHO HAS ALREADY ACCOMPLISHED MY GOAL and get there in 2 years. That’s 4 additional years of my life where I get to live my best life / perfect day / whatever you want to call it. Aren’t those 4 extra years worth the investment? Yes, they are.
A few strategies that my coach has helped me with are:
- schedule the week ahead every Sunday
- use a block schedule to complete like items (I do all my marketing on Tues / Thurs)
- prioritize what MATTERS MOST… this is perhaps the greatest value in coaching, they tell you what matters MOST, RIGHT NOW. You don’t have to make the entire journey, only take the next step
- schedule your workouts every Sunday like you would any other block of items
What’s in Your Health, Exercise, and Nutrition Blocks?
Like I mentioned above, it’s best to schedule your week using a block strategy. I want to make sure you see some examples here so I’m going to lay out what I use for each block. Some blocks are done daily, some are done 2-3x per week, it just depends on your goal(s) and what you can actually invest in accomplishing your goal(s) at that time.
Nutrition Block
- grocery shop (I like to use Instacart so I can just pick them up)
- prepare your fruit / veggies once you’ve got them at home
- batch cook your lean proteins
- build a list of tasty recipes that you’ll eat fairly repetitively
- purchase any supplements you might need (for me its whey protein and creatine)
Exercise Block
- lift weights
- get my heart rate up (30 min of aerobic exercise)
Health Block
- read for 20 min
- go for a 20 min walk
- turn off your tv at least 30 min before bed time
- establish a regular sleep / wake cycle
- meditate or stretch
- catch up with a friend
- plan your upcoming week (stress management)
Now that you’ve seen what a block could look like, you can plug them in throughout your week. It might looks like this:
| Sun | Mon | Tues | Wed | Thurs | Fri | Sat |
| Health Block – plan week – 20 min walk Nutrition Block – grocery shop – batch cook – food prep | Health Block – 20m walk Exercise Block – lift | Health Block – 20m walk – read Exercise Block – 30m aerobic | Health Block – 20m walk Exercise Block – lift | Health Block – 20m walk – read Nutrition Block – batch cook – food prep | Health Block – 20m walk – see friend Exercise Block – lift | Health Block – 20 min walk – read Exercise Block – 30m aerobic |
You’re NOT Being Selfish
I think one of the reasons that people are reluctant to invest in a coach and prioritize their own success is because they feel like they’re being selfish. The irony here is that if they work toward their goals, they become a more fit, energized, happier version of themselves. So, they can help more people, more effectively!
The airlines have been telling us this for years, “put your oxygen mask on first, then your child’s”. They say that for a reason. If you die, you can’t help anyone. Similarly, if you’re in such poor health (or actually die), you can’t be there for your family, your coworkers, or anyone else in your life. Taking care of your health allows you to more effectively live your life.
What Should I Do Next?
Option 1
Sit down and write a list of things you’d like to accomplish. Next, write down all of your obligations on a weekly basis. Using those 2 lists, start plugging them into your weekly calendar. Work on this until you make all the important things fit. You will likely have to reprioritize your important items a few times until you get it right.
Now that you have your list, start ACTING on it. Plan ahead and make sure you get the important things done. If it doesn’t jive with any of the important items, then DON’T DO IT.
Option 2
You’re feeling overwhelmed and need some help. That’s OK, we can help and we’ll probably get you there faster, with less stress. If you’re ready to book a meeting with us, go HERE.
Talk soon,
James