When it comes to health, weight control, and exercise, making lasting change isn’t about doing everything at once. It’s about breaking things down into manageable chunks—monthly, weekly, and daily blocks. This approach helps you stay focused, track your progress, and adjust as needed. Let’s break it down:
Monthly Block: The Big Picture
Each month, you’ll take a step back to look at the bigger picture of your health, weight control, and exercise goals. This is where you review your overall progress and set your direction for the next 30 days.
Review:
- Progress Report: Were you on track with your health goals this month? Did you manage your weight effectively and stay consistent with your exercise routine?
- What Worked Well: Reflect on the habits or strategies that helped you stay on track with your health and fitness goals. What exercise routines were effective? Which dietary changes helped you feel better or reach your weight goals?
- What Didn’t Work Well: Identify the areas where you struggled. Did you miss workouts or find it hard to stick to healthy eating habits? This is where you can learn and make adjustments.
- Lessons Learned: What insights did you gain from the past month? What changes do you need to make to improve your health, manage your weight, and stay consistent with exercise?
Plan:
- Priority Actions: What are the key actions to focus on in the next month? This could be improving your exercise consistency, focusing on balanced nutrition, or managing stress better.
- Friction: What obstacles do you foresee that could make it harder to stay on track with your health, weight control, or exercise goals? Think about things like time constraints, lack of motivation, or emotional eating.
- Grease: What can you do to make it easier to stick to your health plan? This might include meal prepping, scheduling workouts, or finding an accountability partner to help you stay motivated.
Weekly Block: The Focus
The weekly block is where you zoom in on specific tasks that align with your monthly health, weight, and exercise goals. It’s a time to adjust your approach based on what’s working and what’s not.
Review:
- Progress Report: Were you on track this week? Did you manage to stick to your exercise routine and healthy eating habits? If not, what can you adjust?
- What Worked Well: What workouts or nutrition habits helped you feel your best this week? Celebrate these wins, no matter how small.
- What Didn’t Work Well: What challenges did you face? Did you skip workouts or struggle with food choices? This is where you identify areas to improve.
- Lessons Learned: What did you learn this week about managing your weight, sticking to your exercise routine, or staying healthy overall? How can you adjust for better results next week?
Plan:
- Priority Actions: What are the top 3 things you need to focus on this week? These should directly support your monthly goals, like increasing your step count, improving your meal choices, or adding variety to your workouts.
- Friction: What challenges might you face this week? Maybe you’re struggling with time management or motivation—how can you anticipate and prepare for these obstacles?
- Grease: What will make it easier to stay on track this week? Perhaps it’s setting up a routine, having healthy snacks available, or scheduling workouts in advance.
Daily Block: The Execution
The daily block is where you do the work. This is where you take small, consistent actions that add up over time to big changes in your health, weight, and fitness.
Review:
- Progress Report: How did yesterday go? Did you stick to your exercise routine and make healthy food choices? If not, what got in the way?
- What Worked Well: What went smoothly yesterday? Did you complete your workout? Did you make healthier choices when it came to meals or snacks?
- What Didn’t Work Well: Where did you struggle? Did you skip your workout or give in to unhealthy cravings? This is the time to troubleshoot and adjust.
- Lessons Learned: What did yesterday teach you? How can you adjust today to stay on track with your health, weight, and exercise goals?
Plan:
- Priority Actions: What are the top 1-2 things you need to accomplish today? Maybe it’s getting in a 30-minute workout or making a healthy lunch.
- Friction: What’s likely to get in your way today? Maybe it’s a busy schedule or emotional stress—how can you minimize these obstacles?
- Grease: What will make today easier? This could be preparing meals in advance, laying out your workout clothes, or setting reminders to stay on track.
Why This Works
By breaking your health, weight control, and exercise goals into monthly, weekly, and daily blocks, you create a system that is both flexible and structured. It allows you to stay focused on your long-term goals while also making adjustments along the way. The key is consistency—small, steady actions every day lead to lasting results.
Need More Help?
If you’re feeling stuck or unsure about how to implement these blocks into your routine, don’t hesitate to reach out. I’m here to support you and guide you through the process. Whether you need personalised advice on exercise, nutrition, or motivation, I’ve got you covered. Contact me today, and let’s work together to create a plan that works for you!
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