You Can, You Will.

Yes, it’s Monday again! Yes, it’s the beginning of the week and I can hear you moaning and groaning all the way from here. We’ve already discussed jump-starting your Monday and how to do it. If you’re choosing not to do that, it’s fine. Please understand that this is a mindset! This is you vs. you.

You Can.

Wake up! There has been a great awakening to brain health in recent years. Brain health is of utter importance when speaking of diseases that are age related such as dementia and alzheimers. While we don’t know exactly what causes the diseases, we do understand that your brain’s health is directly linked to overall health. Furthermore, your physical well being is just as important as your brain health. This is where you must put your “mind over matter”. Your brain is known to trick you. When you don’t want to do something, your brain is willing to say “ok, we won’t.” Instead, we need to push past the brain. You can do this, you want to do this.

One way to push past your brain’s game is to create a daily mantra. A mantra is a saying that you are able to repeat and hold on to when the going gets tough. A good place to start is “I believe I can, I decide I will”. When your struggling to get of bed, instead of hitting snooze, repeat your mantra. When your struggling to breathe in the middle of a workout, trick your brain and repeat your mantra. When you just want to quit because the scale isn’t moving, REPEAT YOUR MANTRA! You absolutely can do this.

You Will.

When your at your wits end with your body or lifestyle, you’ve decided to change. We’ve discussed that you can change, but how will you implement this change? It’s simple really, you must be prepared.

You will….start small. Change is not meant to be large. Change is not meant to be all at once. Instead, change is small. Start with one item to change. Start with water, drink more water starting today. Set a definable goal tomorrow, 100 oz of water. Smash that goal, and add another. You can do this in triumphant style and spread your success, or you can stay quiet and create your success on your own time.

You will…create a routine. Routine is necessary if you’d like to stay on track with your change. Starting a routine is difficult. For many people, writing down a routine is easier to remember than simply trying to follow it. This is where calendars, reminders and planners come in handy. For example, if you are a by the hour type of person writing down what hours you need to do specific tasks is helpful. For other people, simply writing out a list of items to do, in no specific order is more helpful.

You will…be prepared. You will set yourself up for success! Lay out your workout clothes, set your alarm clock, meal prep! All of this preparation is aimed towards your success. If you are unprepared, your routine, your goals and your success will quickly be unraveled. I know it sounds extensive, it sounds hard. Again, this is a mind over matter situation. You can and you will!

You will…continue on. Consider this, each day you are one step closer to your goal so do not give up today! If you need a break, that’s fine but remember your nutritional goals. If you need a break from nutrition, have a cheat day but keep it to one day only. Whatever you do, you must continue on!

If today is your starting point, hit today with a BANG! If you’re in the middle of your journey, make it worth your time. If you’re nearing the end of your goal, make new goals and SMASH them!

Xo, Sabrina.

How To Jump-Start Your Monday!

Monday’s, we all hate them right? I used to be the same way, I hated Monday’s. I had no logical reason to hate Monday’s. I only work two Monday’s out of the month, I generally don’t know what day it is. When I found myself hating Monday’s, I was upset. This is what I did to change it.

Find The Issue.

What is it about Monday that you dislike? Is it the rush out of the door to make it to work on time? Is it lack of preparedness? Are you missing out on precious sleep? Some where in you routine or your chaos, there is an issue. You’ve got to find the source of the issue in order to change the result. After all, repeating the same thing over and over again is considered insanity.

My issue wasn’t easy to find. I thought it was this, then that, then this again. In reality, I found that my issue was purely with myself. I would roll out of bed, exhausted, defeated, grumbly because I wasn’t happy with my routine. I wasn’t happy not working out, I wasn’t happy being unprepared and I certainly wasn’t eating/sleeping/drinking enough.

So, I have my issue..How do I fix it?

Develop A Fix.

I really want to stress something here… Fixing any issue is not as simple as saying, “Well, I won’t do that again”. That is considered a band-aid fix. Just like a band-aid loses it’s stickiness over time, so will your fix.

To develop a fix, look at your issue from multiple angles. To help, you can create a mind map if you choose. A mind map is a simple layout of steps or processes that can keep you on track. I am notorious for wanting to race through the steps, so sub-outlets are also included. Place your issue in the center, and create your steps on the outside. How many steps do you need, what can you do to be detailed? This is all of importance.

Implement Your Fix.

Again, this is not a band-aid. Let’s not rip it off too fast! Implementing your fix can take days, weeks, even months. It all depends on you. Start with your mind map, your first step. You’ll want to successfully do your first step for at least five days. If you miss a day, go back and try again. It’s not a race, it’s about making yourself better. Once you consecutively complete your first step for five days, add in your second step. You’ll keep adding steps as you go until eventually your fix will be fully implemented. This is where you’re jump-start comes in.


You’ve found your issue, you’ve identified a fix, you’ve implemented that fix. It’s now time to jump start! You’re in a routine now, you’ve shown yourself you are capable. You can do hard things. It’s your time to roll out of bed on Monday morning smiling! Share your newfound routine, enjoy friends, family and coworkers noticing your happiness. You have jump-started your Monday! And, I’ll let you in on a little known secret… The key to a good week is a great Monday!

Xo, Sabrina.