The 3-Step Plan


Maintaining your workout motivation in these winter months when the spark of New Year’s resolutions has faded comes down to… you guessed it… consistency. 

Consistency always wins. 

Whether you want to… 
• Take up a new summer sport 
• Feel fit and strong 
• Get out more in the fresh air 
• Gain more confidence in your body 
• Stop late-night snacking
• Start a mindfulness practice 

Here’s a 3-step plan to free yourself from the ho-hum of exercising, and discover the joy of movement.

With exercise as in life, the journey is the prize. 

The 3-Step Plan 


A productive morning begins with what you do before you go to sleep. Here are simple techniques I add into my evening routine so to make the next day productive.

  • FLUSH THE TOILET… Excuse my potty-mouthed metaphor, but imagine flushing down all of today’s mess down the toilet, so you don’t have to see it when you wake up in the morning. You want to wake up with new energy, and a focused mind so you’re ready to take charge of the day. Don’t leave today’s mess for tomorrow!
  • DRAIN YOUR BRAIN… To help you stop your racing mind and slip into a peaceful slumber, keep a notebook on your bedside table. Before you go to bed, write down everything that’s on your mind…your to-do list, what’s making you worried, or anything that’s bugging you. I call it a “brain drain,” and it’s scientifically proven to help reduce anxiety and put a halt to racing thoughts.
  • PREP IT UP… Eating healthy and working out is much easier when you prepare the night before, and set everything out so it’s ready to go. Leaving your workout clothes folded next to your bed is a visual cue to remind yourself of the commitment you’ve made to exercise. And, it makes for a smooth morning because it helps save time.

Before bed, you can also prep your meals for the next day by chopping up veggies, or even preparing a mason jar salad for lunch. And, you can pull out the blender and protein powder from the cabinets and set them on the counter for your morning shake. This way, there’s no thinking required tomorrow!



Set the alarm on your phone or watch to ring five times during the day. I recommend setting an alarm for 10 am, 12 pm, 2 pm, 4 pm, and 6 pm.

When you hear the noise, take it as a queue to breathe deeply and ask yourself…

“Was my past hour productive?” 

Then, look at your to-do list or calendar and mindfully recommit to how you’re going to spend the next hour.

Dictate your day instead of having your day dictate you.


Mornings matter. If you win the morning, you win the day. How you choose to structure your mornings has a lasting impact on your health.

Plus… research consistently shows that if you want to maximize your productivity, you must harness the power of your morning routine.

Developing small energizing habits of what to do after you part with the pillow can help you conquer even the craziest of days.

You don’t HAVE energy, you CREATE energy.

Most people lose their mojo within the first two hours of waking up because they become REACTIVE instead of PROACTIVE. Instead of tying up their laces for a workout, they stay snuggled in bed checking social media.

Before you get started on your daily tasks, sit down with your to-do list and figure out the most important items to make today highly successful. Then, prioritize the rest of your list and schedule them throughout the week.

Any item that’s been on your list for more than 3 days needs to be either broken down into more attainable goals, delegated to somebody else, or taken off your list completely.