Hey guys, what’s up?! Chris Brown here from Train Boston coming at you with another Wellness Moment. I told you that planning, organizing and keeping track of things was very important. And today I’m gonna elaborate a little bit on that. We’re all probably in some amount of quarantine at this point. If you aren’t, you’re probably what we call an essential worker. Some you may not feel that way but you are all very helpful! Thank you very much! But either way, you’re probably still feeling the isolation a little bit. What my goal here is to try to do is to help you guys regain a little bit more of that structure and get a little bit more a feel of a regular life again. My thought was to show you guys how you can take your chaotic feeling life and organize it a little bit more at least for these next few weeks or months. Hopefully not months! We’re kind of in a different situation here. So I went through and put my put my “money where my what mouth is” so to speak. And I did what I’m gonna tell you guys to do here. So I got a few pieces of paper here with my plans for a lot of different things in my life Basically, I want people to go go and take their time You have a lot of free time now maybe and Write down exactly how you think your day should go and your weeks should go your months ago and all those little kind of things now, you can just throw this on a piece of paper and kind of get a direction for things that’s usually kind of how you start motivational and artistic things you draw just a little squiggly line on a piece of paper and you Take that and make some kind of shape or so in art what we’re gonna do is put a lot of thoughts on his paper And then try to plan around it So what I did is I first started with my kids, so I have small kids at home You can see the pictures in the background there. It’s awesome. I love it, but it can be chaotic So what I did here is I created a plan of how my day should go. I’m daddy day care all the sudden I’m also a teacher I guess, and I’m a personal trainer and a husband and all that with my wife working at home as well. So you can see here. There’s a plan it might be backwards, hopefully not, I’ll put it up on the screen if it is, and I have each hour or every other hour kind of laid out here To show you guys exactly what I’m trying to do with my kids So I’ll bring it down here so I can read it. But basically at 6 a.m. I have a morning routine Shower, breakfast, brush my teeth, that kind of stuff if I have a client, I got to train them via Skype or Zoom and then at 7 my kids up. So I’m gonna make him breakfast. I’m gonna help him get dressed brush his teeth all that kind of stuff Around 8 o’clock Working out. I might be videotaping that work out Corbin. My son will probably be working out with me working out great It’s kind of fun and at 9:00 I’m gonna snack or shower, you know, all that whatever makes sense there and then at 10 o’clock I’m gonna do books and reading probably for my son not for me so much And then we’re gonna go outside if possible and play around outside. Maybe that’s partially part of the workouts Who knows maybe some RC cars? Tossing a football, kicking and a soccer ball that kind of thing around 12 we’re gonna go for lunch. One o’clock. I allow video games, TV time, anything like that digital stuff. three o’clock I make my son do a workbook that his daycare gave him and maybe ABC Mouse which is an online service for learning And then around five o’clock. We’ve got dinner, then six o’clock flex time. So I leave that open for two hours and I put my kid to bed. And then I put at 8:30 Yay! Adult time! We can actually watch rated R movies or something like that And that’s generally how I want my day to go for my kids Now the big thing here is you want to leave that open to be flexible. Okay No plans are gonna perfectly line up the way you want them to Especially when you have kids and especially when you’re stressed out or you’re not used to it But I’m trying to hold myself to that as best as I can And what I’m gonna do is I’m gonna circle back at the end of the day or the end of the week and figure out What really didn’t work because for sure I’m screwing up a lot It’s very hard being a parent, very hard doing this kind of quarantine thing here Another thing to focus on is your personal workouts, now, hopefully you’re doing some kind of a workout So hopefully you’re on Train Boston’s website or any number of websites and figuring out “what can I do at home?” Whether it’s bodyweight ,with one kettlebell or the one pair of dumbbells, with a little bit outdoor stuff. Who knows? But either way you should be doing something you should be staying fit and staying active to keep your mind right but also to keep you a healthy inside it’s very easy to go off the path and Start eating junk food and start going to things like alcohol that will make you feel a little better We don’t want to do that consistently, even though we want to all this time now, right So I wrote down my workouts for the week. And again, this is a loose plan They may not work out that way. If I had an outdoor workout planned, the snow would have kinda killed that So I’m just gonna do the best I can today. I just did a bunch of push-ups I did pull-ups off the banister in my very small apartment and I did some banded rows and some, I Forget what else I did, some side planks a regular plank. That was it I just did four rounds of that and it crushed me. It was awesome So you see I put my workouts here. Okay, roughly my whole week is right there. Okay So when one day I got upper body push and lower body push? So like a push-ups and squats that kind of thing is what my workouts based around loosely I don’t want to really put details on this piece of paper because that gets overwhelming. On Tuesday I got bodyweight and being the only day so it’s very simple stuff Wednesday I go outside try to get out for a long brisk walk If you can run great, if you can do anything, get on a scooter, get on a skateboard. I don’t care just get outside Thursday same thing, lower body push, upper body push, so deadlifts and Sorry Push-ups and squats, and then Friday bodyweight and bands again Saturday get outside again and Sunday take the day off. I wrote “try to take try to get outside for two times At least during that week.” We really want that fresh air, that vitamin D3 from the sunlight Okay, again, it’s probably not gonna happen perfectly But that’s my goal and I can check it off if I didn’t get it to work I’m gonna circle back and figure out why and then make it a little easier Okay, and then finally, this is the hardest part for most people I wrote down my meals. All right I wrote down mu losses 1 And util options – Alright, you guys can kind of see that but it’s not important what it says so much is that you do it? Alright, my meals are healthy. I do this all the time. This is what I do I don’t expect it to look that perfect for you guys, but I wrote down traditionally when I’m gonna eat, I wrote down my portions, what I’m eating and Roughly the time of day. I write breakfast meal 2 lunch Meal 4 dinner and then maybe a post-workout or a snack That’s it. But I wrote exactly what I would have. Typically you don’t have to do that But all you should do is you should write. “Hey, this is what I’m gonna try to eat” “This is generally how I’m going to try to eat” and then what you can do there is you Can kind of say “hey did I do that? Could I do that? was it too much?” Was it unhappy doing this was I really unprepared for it. Did I not have the groceries I needed for it? Luckily for us grocery stores are still open or you can get PeaPod or something to deliver to you so hopefully you can still do this but If you have some kind of organization and you roughly eat in that way You’ll probably find you’re healthier than you ever were. On top of that you won’t feel like you’re crazed All this structure is really gonna help you if you have kids doing the same thing for your kids It’s really gonna help you. And I found my my four year old he is starting to figure out exactly what I’m saying and kind of get on board with it. He’s like “Oh daddy first, we’re gonna work out. Then we’re gonna read books Then we’re gonna play this video games” and he’s got it and he loves it and you’ll find you might like it more than you think But if you don’t, here’s another important thing or if it just doesn’t work out the way you think it might Gotta have time for yourself Emotionally, maybe spiritually as well. So one of the other things I plan is my wellness time I take 10 minutes a day whenever I can get alone. Maybe my wife will help me be alone Maybe it’s late at night, early in the morning, and I sit down and I close my eyes That’s all meditation is It’s thinking of one thought one thing and not forgetting it for that 5 – 10 minute period. it does not have to be longer than that and it does not have to Be in a yoga position. All right, do not fall asleep That doesn’t count But it can be anything. It can be home. It could be wellness. It can be Beer and pizza. It doesn’t matter as long as you think about one thing and don’t let any other thoughts in your head That time is your time. You need to alone or have it only be about you Okay, so if it’s being interrupted, it doesn’t count. All right, this is very important Another thing if you’re married Or you have a girlfriend a boyfriend or whatever you need to find time for just the two of you to be alone So if you have kids make sure you do this either early in the morning or late at night most of us are still trying to work most of us are still taking care of kids or a lot of us are So make sure you get time for just the two of you. It doesn’t matter if it’s thirty minutes of conversation Reading a book out loud together Maybe you just got to sit in your car and shut the doors But you got to have some time for the two of you. All right, very very important So plan that out, put that in your day put that in your week All right now Again, a lot of this will not come out perfectly There is part of this has an emotional balance to this as well So if this starts overwhelming you need to take steps back, maybe you just pick one thing Maybe you just plan out your workouts. Maybe just plan out your food. Maybe just play meditation and personal time Maybe you plan out your sleep. It doesn’t matter plan something out write it out. Try to stick to it And that gives you something to grasp onto you’ll probably find you’re going to be healthier You’re gonna be happier and you get through this a lot easier All right. So if you do do this, let me know How would guys write in the comments or send me an email on tree in Boston or? Post on some other social media of ours would love to hear how it works out if you have any questions do the same thing I’d love to help you guys during this tough time And I certainly could use some help from you guys to see if you have any tips. Let me know. All right Thank you guys we’ll get through this. All right, let’s go!