Friday thoughts about small things that make a big difference.

Happy Friday,

I’m not sure about you, but my first week back in the office after the holiday break has been “full-on”. Combined with the January fitness rush at the studio, there are several other big projects going on, and it’s meant long hours at the office this week.

As ironic as it is for a fitness professional to be saying this, I haven’t had a formal workout this week. While I’m definitely craving a good sweat session, I haven’t been sitting on my butt all week, and I still feel great.

With how the week has gone, I felt it was important to share a couple success tips that I use to stay happy, health, and productive. These are the same tips I teach clients to incorporate into their life for better results.

There are many people who’ve been to the gym and worked out this week, but who are still exhausted, stressed out, and dragging their butts through the day. This recipe for failure continues to play out every year, and it’s at the heart of why so many people struggle to get fit and lose weight.

So many of these people are focussed on gym workouts. However, I encourage you to think of going to the gym as a “nice to have” part of your life, and you should aim to do it on a regular basis.

Whether you go to the gym or not, the most important part is to be able to maintain a core foundation of structure around health and wellness that happens even during the most stressful and hectic times. Realistically, the gym is the first calendar item to get discarded for many people.

This is where a simple morning and evening routine are invaluable. I call them the FRESH! Start Morning Routine and the Evening Wrap-up Ritual. In as little as 7 minutes in the morning and evening, you can move your body, recharge your energy, relax and prepare for sleep, visualize your goals, focus your mind on your top accomplishments, practice mindfulness, and breathe deeply.

Taking a bit longer is helpful. my routine this week has been about 30 minutes, but I typically like to allocate an hour in the morning, and 15 minutes in the evening. Doing this consistently sets the tone for the day, creates focus for my daily accomplishments, and carves out time to move my body.

There are many components to the morning routine, but the most important ones I recommend are Movement, mobility, silence, breathing, and goals review. These are the essentials to help wake you up, get you focussed, and help you feel amazing.

For the evening routine, the keys are to take time to wind down before bed, minimize screen time, move your body, and plan your “top 3” objectives for the day by physically writing them down.

Much more can be said about these success habits. However, the goal today was to get you thinking about the status of these habits in your life. Are you practicing them? Are you doing them consistently? If not, I encourage you to start. Give it a week or two and you will be amazed at the results on your energy, focus, and happiness.

Have a happy, healthy, and productive day!

Tim Borys
FRESH! Wellness Group

P.S. If you are interested in learning more about the FRESH! Start Morning Routine, or the Evening Wrap-up Ritual, reach out to set up an appointment. These, and many more success habits are detailed in my new book. You can pre-order here.

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