Pretend it’s Sunday. 

You’re gearing up for the week ahead and thinking about your work schedule, school drop-offs, appointments, and what’s left in the fridge...

But in the back of your mind, you’re also thinking about actually getting workouts in, prepping some meals ahead, or getting back on track after a chaotic summer.

This is the perfect time for something I call my Sunday Setup.

It’s a quick 20-minute routine that’ll help you prime your mind and schedule for the week ahead… and set you up for SUCCESS. 

📝 1. The Brain Dump (minutes 1-5)
Write down everything in your head right now: tasks, to-dos, what you need to pick up at the grocery store, appointments, things you keep forgetting. Don’t organize it. Just get it out on paper.

It’s amazing how much bandwidth this frees up when you’re balancing work, kids, and keeping yourself somewhat sane.

🥗 2. Your Food Gameplan (minutes 6–10)
Ask yourself: “What realistically makes sense for meals this week?”

Even deciding on 2–3 dinner options or pre-packing your snacks can be a huge win, especially if you’re working on balancing your blood sugar.

💪 3. Your Movement Gameplan (minutes 11–15)
Next up: your workouts! Open your calendar and block off 3–5 times for movement. Maybe it’s:

• A short walk after lunch

• A Saturday morning yoga class

• A total-body metabolic workout

• Or stretching while the kids do homework

Block it off like you would a meeting. When it’s scheduled, it’s way more likely to happen.

🧹 4. Reset One Space (minutes 16–20)
Tidy up one area that’ll help you feel better walking into the week. Maybe it’s your junk drawer, your desk, or that pile of laundry that’s been staring at you all week.

This one is less about cleaning and more about showing up as the best version of yourself!

🙏 BONUS: 5. Reflect & Reconnect (minutes 21–25)
Before you wrap up, take a few minutes to ask yourself:

• What am I grateful for right now?

• What’s most important to me in my life, and does my schedule reflect my priorities?

• Are there any boundaries I need to set this week? 

So, what do you think?!

Try it this weekend and let me know how it goes. I can pretty much guarantee that you’ll have a more productive, more proactive week ahead 🤩

Make it an amazing rest of your week,

Josh Hightower
(254) 277-3161
www.TitanFitnessOnline.com