3 Simple Steps to Create a Successful Week for Your Health and Business 🚀💪

Feb 16, 2025 10:18 pm

Hey


Let’s be real—juggling business, health, family, and life can feel like an endless game of catch-up. I get it. As an entrepreneur, fitness coach, and single dad raising a son with autism and ADHD, I’ve been in that “there’s not enough time” mindset more times than I can count.


But here’s the thing: success in your business and your health isn’t about doing everything perfectly—it’s about having a simple plan that sets you up to win every single week.


Here are 3 simple steps to create a successful week for your health and business (no overwhelm, just results):


1. Plan Your Non-Negotiables First 🗓️

Before the chaos of the week hits, take 10 minutes every Sunday to plan your non-negotiables:


  • Workouts: Schedule them like business meetings. 3-4 quick sessions are better than none.
  • Business Priorities: Pick 2-3 main business tasks that MUST get done this week.
  • Personal Time: Yes, YOU matter too. Even if it's 30 minutes to recharge, plan it.


Pro Tip: Write them down, and don’t let anything move them.



2. Master the Power Hour ⏰

Whether it’s fitness or business, you don’t need hours to make progress—just one focused hour each day can change the game.


  • Fitness: 50-minute workout + 10-minute stretch = DONE.
  • Business: Use the remaining time to tackle your top task, make that call, or send that email.
  • Mental Health: 5-10 minutes for mindfulness, journaling, or a quick walk.


ADHD Hack: Use timers to stay on track and avoid distractions.



3. Win the Morning, Win the Day 🌅

Your mornings set the tone.


  • Move your body, even if it’s just a 5-minute stretch.
  • Fuel yourself with a quick, healthy breakfast.
  • Knock out 1 small business task before checking social media or emails.


No more starting the day overwhelmed—start with a win!



I promise you—if you follow these three steps each week, your fitness, business, and mindset will transform.


And hey, if you need help building a routine that fits YOUR crazy schedule, I’m here. Hit reply and let’s chat!

Here’s to crushing this week,


Monty Bains

Fitness Coach | Entrepreneur | Single Dad on a Mission


P.S. Got 2 minutes? DM me on [Instagram/Facebook link] and tell me your #1 struggle with balancing fitness and business. I’d love to help!



Comments