How I Prepare for a Successful Week

Oh Sundays… I love them and I hate them. I hate Sundays because it means the weekend is over and it is time to get back to reality. I love Sundays because it is a great chance to prepare and set yourself up to have a successful week. I have been using my Sundays for preparing for the week only since October when I started following Tone it Up and haven’t looked back since. Here is what my Sunday generally looks like and how I prepare for a successful week ahead.

Meal Plan

On Sundays I wake up, have a great home cooked breakfast, and spend some time looking through my cookbooks and planning my meals for the week.

I don’t do anything fancy while meal planning. I pick on breakfast for the week that I will make ahead for 3 or 4 days and I choose my dinners for every night of the week. I always make enough leftovers at dinner so I have enough food for lunch the next day. This makes prep a little easier for me. After I decide what is going to be on the menu for the week, I make a list of all of the groceries I need for the week.

Set Goals and Intentions for the Week

I always try and take a few moments on Sunday mornings to set 1 or 2 goals or intentions for the week. I look back at goals I have set before, see how I did with them, and also look at the week before and see if there were particular things that were bothering me or things I could do better with. My goals could be related to fitness, food, happiness, keeping the apartment clean, taking the dog for  more walks, or literally anything you want to do better at. This really helps set the tone for the week and is a good reminder to continually improve on things in your life.


Unless I am doing Orangetheory sometime during the week or it is Sunday I really prefer to get my workout in first this in the morning. On Sundays sometimes I sleep in a little later than usual and am more hungry when I wake up, so I will eat, plan and then workout.

I am currently following the Beachbody Hammer & Chisel program with Orangetheory mixed in and have been loving lifting heavier weights and I am definitely noticing a difference in my body. After the workout it’s time to….

Grocery Shop

I LOVE grocery shopping. I don’t know what it is but I really enjoying looking through all of the produce, perusing the aisles and trying to find the best meats. I love finding things that I haven’t tried before. I usually got to a couple different store. I will start at Trader Joe’s and then go to Whole Foods for anything I couldn’t find at Trader Joe’s.

Meal Prep

I meal prep a little differently from many people I follow online. Since I use leftovers for my lunches throughout the week, and I really enjoy cooking each night, I focus on breakfast during my Sunday meal prep. This week I made breakfast sausage, lemon kale,  fried plantains and a side of fruit. I made enough to last me for 3 days and packaged them all separately. On Wednesday and Thursday nights I will make something for breakfast the next day.

Odds and Ends

I also spend some time doing laundry to make sure my clothes are ready for the week, checking out my planner and making sure I’m all set for the week!

How do you prepare for your week?


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