Plan It Like a Boss

One of my very first mentors, Chalene Johnson, has always been a huge role model for me.  Not only did she create huge programs like TurboJam and PiYo, but she is just a real an amazing.   When I worked as a Presenter for her, one of the things that she preached about really stuck with me.  She is huge about making lists.  It's such a simple thing, but it is also everything.

She says

"We’re not talking about a regular to-do list. This is a specific list that will help you focus your energy and manage your time so that you can build the life you want! The to-do list will help you reach your goals, to feel relaxed, be less stressed, less anxious, less depressed, less frazzled and less overwhelmed. You will have peace of mind knowing that you are headed in the right direction and that you haven’t forgotten anything you were supposed to do!" 

When we are trying to feel better, it is possibly going to involve tweaks in diet an exercise.  And in all my years as an athlete, a mom, a trainer, and a therapist, I have found that this is vital to carrying out anything in our lives. 


We have been addressing stress in our lives, and one of the best ways to tackle it is to have a plan.  Is money stressing you out?  Make a plan and work on it in some way every week.  Are you extraordinarily fatigued and you can't possibly add one more thing to your day?  Make a goal to do one single thing the next day that is going to get you closer to your goal.

And speaking of goals.  It's time to write them down.   Need some motivation?  The importance of writing them down is huge!

Dr. Gail Matthews, a psychology professor at the Dominican University in California, recently studied the art and science of goal setting.

In fact, she found that you become 42% more likely to achieve your goals and dreams, simply by writing them down on a regular basis. 

Guys that is huge!  If you are going to put effort into doing this, wouldn't you want to increase your odds by 42%?

So you can grab your journal again, or you can print this one out.

         Goals - List top 3 - What do you want out of this?

         Success - What is your, "I Made it" moment?  What defines success for you when it comes to your goals?

         Goals - 1 year, 6 mo, 1 mo


Now post this in a place that you can see it always.  

Now here are 3 things to remember about your list making that will make it easier.

1.  Do it in the same place and time everyday.  I want you to write everything that you know you need to do. Appointments, errands, etc. Personally I like doing this at night.  It helps me to sleep better knowing that my day is set.  Some people prefer the morning, so it really is going to be personal preference. 

2.  Look at your goal sheet, and decide on no more than 3 things you could do the next day to get closer to that goal.  You may only do one.  You may wake up with pain, a migraine, or extreme fatigue and have to write that day off.  Be flexible, but have a plan.  It feels good to check things off.

3.  Check it a few times a day. I like having a physical list on paper, but some prefer to use their phone.  

4. I want  you to write a check list that you know is achievable . If this is really hard for you, do it anyways.  Some of your steps may be smaller than others, but it does not matter as long as you are moving in the right direction.

When you get done, I want you to observe how you feel.  Do you feel at ease?  Do you feel less anxiety about what your following day is going to be like?

If you are still stress, I want you to take a few tings off of that list.  This should be a freeing thing to do.  You mind can rest knowing that you are set for the next day, and you do not woryy about what you didn't get done that day.


You have noticed that i have not even mentioned exercise or diet right?  Aren’t these supposed to be key in helping you feel better. Well yes. But you can’t possibly start a successful exercise program if you aren’t getting enough sleep.  You won’t recover and it will make you worse. You can’t possibly make changes in your diet if you aren’t in the habit of planning out the following day with lists. If you don’t identify what is stressing you out, none of this matters.